All the perfect ingredients to build towards HHM. The tough hills session with the Team on Tuesday. The tempo run to practice goal pace and the long run to build your endurance. Combined with some strength work. This is really smart training and leaves me excited about what you are going to achieve come March. Keep up the great work Glenn.
Good week. Enjoyed the Tuesday session and you’re right, a bit of a treat not to be chasing a PB at the weekend
Another excellent week. 11 on the spin now. That’s why you got the recent PBs. It’s why I love running. If you put the work in, the rewards follow. It’s not like football or tennis where on game day things out of your control can spoil everything. Well done Glenn.
Recoveries: 30-60s. If time is limited then do 2 exercises together and remove the recoveries.
*Each side (double the reps). So 2 x 30 second Side Planks = 4 in total (2 on each side).
10 Mins WU @ Easy Pace (RPE: 3)
40 Mins @ HM-Marathon Effort (RPE: 6)
10 Mins @ Easy Pace (RPE: 3)
Find a hilly route and push the pace a little. The uphills will naturally make the RPE increase. Try to attack the downhills as well, then ease off a touch on the flat. This is a session though so effort should be quite high during the 40 mins on.
| Squats | 45s x 2 |
| Calf Raises | 30s x 2 |
| Split Squat | 60s x 2 |
| Wall Sits | 60s x 2 |
| Single Leg Deadlift | 60s x 2 |
| Crab Walks | 30s x 2 |
15 minutes. Bish. Bash. Bosh. Add some weights once ready to progress with some of the exercises.
10 Mins WU @ Easy Pace (RPE: 3)
30 Mins @ HM Pace (RPE: 6)
10 Mins CD @ Easy Pace (RPE: 3)
A good opportunity to practice your half marathon goal pace during a midweek tempo run. Factor in hills and weather, which may effect pace, in which case nail the right RPE.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
It’s important to keep the easy runs easy. Focus on good running form and low heart rate.
