This was originally a recovery week but we can now use it catch up some points from the two weeks over Xmas. So a long run Sunday as we continue to build that endurance and a fun speed session during the week. That’s one of my favourites as the reps are nice and short. Similar to the 400s & 200s we did that day. Any issues let me know. Keep up the great work Maria.
Enjoyed this week’s training.Just a question I feel like I’m getting and stronger and I know it will take time but I feel like when I’m running at the moment I’m getting slower and don’t feel I could run as fast as I did .Just wondered if that’s just part of it ?
Well done Maria. All I would say is progress is never linear. Sometimes we will take one step back before another two steps forward. Obviously the weeks around Christmas were tough for you and that probably had a little effect. But if you stick with it, and hit the targets you are almost certain to improve. What I’ve found myself and with runners is sometimes you have a period of 8-10 weeks where nothing seems to happen in terms of times or fitness, then suddenly out of nowhere you’ll smash out another quick time, a PB, almost when the pressure is off. Last year I did a 16 week training plan for a 5K PB. Didn’t get it. Then started my new plan working towards a marathon, low and behold 5 weeks into that plan I ran by 5k PB, and then a few weeks later, beat it again. So all that time my fitness was improving, I just needed to be patient and not put any expectations or pressure on myself. And I think that’s a good indication how fitness gains work. So stick with it. Obviously the quicker we do get the harder it is to make gains but I think there’s some potential there to push a bit harder in training if you wanted to.
A really quick 12 minute core workout!! 30s recovery between reps. Click on the exercise to view a Tutorial.
10 Mins WU @ Easy Pace (RPE: 3)
8 x 2 Mins @ 3K Pace (RPE: 8)
90 Second Recovery
8 x 1 Min @ <3K Pace (RPE: 9)
60 Second Recovery
10 Mins CD @ Easy Pace (RPE: 3)
A great 5k session to improve speed. Don’t got off too quick, so focus on your pace in those first few reps, then you’ll get an idea of how far you can run each rep. From there you can then pick up the pace and cadence for the 1 minute reps.
10 Mins WU @ Easy Pace (RPE: 2)
45 Mins @ Half Marathon Pace (RPE: 6)
10 Mins CD @ Easy Pace (RPE: 3)
Practicing goal race pace is essential, especially for a half marathon. It’s important we hit our targets in training so on race day it feels achievable.
The biggest mistake we can make with these recovery runs is running too fast. This will mean when our harder sessions come round we are still fatigued and not able to put enough effort in to make the necessary gains.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
