Tuesday’s session is very important as we need to keep pushing hard in these runs to maintain that fitness you’ve worked so hard to establish. I’ve put some time on the bike on Wednesday, a good way to hit higher training pts with constantly smashing out big mileage and trashing the legs, see how it goes. I’ve put the Overnight backyard practice as a 50k ultra on the plan. It’s probably worth a little less in terms of pts (90) due to the nature of the run and the gaps inbetween. A very interesting week though and lots to look forward too. Friday’s run will already be on tired legs, but we want that as it’s going to replicate later yards. If you went into it fresh it wouldn’t have much benefit in my opinion. We need to practice some suffering in training right?
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
2km WU @ Easy Pace (RPE: 3)
1km @ 10k Pace (RPE: 7)
2 mins Recovery
x 8
2km CD @ Easy Pace (RPE: 3)
Slowly building the volume of 1km reps so get used to running at your 10k pace. The recoveries should ensure you are able to maintain that pace throughout the session.
| Lat Pull down | 3 x 12 (35kg) |
| Squats | 3 x 13 (50kg) |
| Chest Press | 3 x 12 (35kg) |
| Hip Thrusts | 3 x 12 (50kg) |
| DeadLift | 3 x 12 (50kg) |
| Leg Curl | 3 x 12 (35kg) |
| Ab Crunch | 3 x 12 (53kg) |
| Bent Knee Calf Raises | 3 x 12 (40kg) |
| Plank | 3 x 90s |
| Wall Sits | 3 x 120s |
| Calf Raises | 3 x 10 (8kg) |
| Russian Twist | 3 x 10 |
Crammed a bit more into 1 session here but now you’ve got a lot of good stuff in there. Hopefully it’s ok?
5 mins WU
5 x 30 Secs @ RPM 100+ (30s)
2 Mins Easy
5 x 30 Secs Climb (30s)
2 Mins Easy
5 x 60 Secs @ RPM 100+ (60s)
2 Mins Easy
5 x 60 Secs Climb (60s)
4 Mins CD
Coach Simonš “Make a note of RPM & the resistance level so you can increase them as you do more sessions.”
40 Mins @ Easy Pace (RPE: 3)
8 x 100 metre Strides (RPE: 8)
60 Second Recoveries
Keep the 40 mins easy and don’t forget those strides. Without them you won’t improve and will fall short of your weekly targets.
50K @ Easy Pace (RPE: 3-5)
So important to respect the distance and get the pacing right. If you go off at a comfortable enough pace, then you’ll run a good race. Keep fuelling even if you don’t feel like it. Ultra’s have been described as “eating contests” by some of the leading runners. Walk the hills if need be.
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
