Role on Sunday. This is going to be epic. Can’t wait to get a race number back on. As for Thursday, it’s a little close to race day, but this isn’t our Goal A race, so I’d rather still hit the training as LLMH is the one we are really building towards. So if anything, don’t worry about Sunday or what time you might get, it’s a bonus race. No pressure then. Nerves are still normal, the main aim is to run well to improve your fitness for the weeks ahead. Any problems let me know. Looking forward to the weekend 🍊😁
Lighter week due to race and mother birthday commitments. Missed one session.
Loved the Chichester 10k
No niggles
It was a great finish to the weekend. Darn those extra 90 mins. But shows how well you are running. And with all the commitments you have, it’s very very impressive. Well done Lou
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
| Wall Sits | 2 x 70 Secs |
| Split Squat | 2 x 10 (6kg) |
| Incline Press Up | 2 x 10 |
| Russian Twist | 2 x 10 (6kg) |
| Plank | 2 x 40s |
| Single Leg Deadlift | 2 x 12 (6kg) |
| Squats | 2 x 12 (6kg) |
| Dead Bugs | 2 x 14 |
| Bicep Curls | 2 x 15 (2.5) |
| Kettlebell Bent Over Row | 2 x 8 (6kg) |
| Calf Raises | 2 x 12 (6kg) |
| Side Planks | 2 x 30s |
| KettleBell Swings | 2 x 20 (6kg) |
| Hip Abduction Isometric | 2 x 10 |
| Clam Shells | 1 x 10* |
10 Mins WU @ Easy Pace (RPE: 3)
10 Mins @ HM Pace (RPE: 6)
5 Mins @ Easy Pace (RPE: 3)
x 3
10 Mins CD @ Easy Pace (RPE: 3)
Super simple session and a chance to get some half marathon paced miles in, but not overdo it.
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!”
2km WU @ Easy Pace (RPE: 2)
8 x 100 metres Strides (RPE: 9)
10km @ 10km Pace (RPE: 6-8)
2km CD @ Easy Pace (RPE: 3)
Control what you can. The warm up, strides, getting the early pace right and staying positive when it gets tough. You got this!! If it’s a hilly route do your research.
