12 POINTS
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.
I do like a quick parkrun in the plan from time to time. Doesn’t have to be a fast course, just a good solid effort to wake up those fast twitch muscle fibres. So two decent sessions complimented with the easy miles, which we need to keep easy, including Sunday’s long run. Looking at the plan, 6 of the next 7 weeks you’ve got a session or race on the Sunday, so enjoy these easy miles. Keep up the great work Dan. Biggest pts week yet.
A solid week of training after my trip away. Think I have been playing catch up all week with energy and sleep.
On your point about HR and mins on the watch, this is something I have always done when I run on my own. Although I just have HR only as watching the clock does make it drag. I would say you need an external HR sensor as the watch ones are not that reliable or accurate.
Monday easy.
Tuesday S&C.
Wednesday session complete with some good pace but felt harder this week.
Thursday easy and S&C.
Friday rest.
Saturday PR. My goal was a sub 6 min first mile and then hang on for as long as I could. But once I hit the headwind and rain this got a touch harder. It was a good hard effort.
Sunday long run. Ran from mine to meet the crew. Ran with the crew and then ran home. Legs were a little heavy run from the PR effort but fitness was fine.
Great week Dan!! Good to smash this one out the park and 171 pts is a decent level to be training at. I did have a look back at a lot of my old previous easy runs and to be fair the pace I was running at was a decent HR (130 approx). It’s just I have been paying a lot more attention to the data recently as so many of the team don’t quite grasp what “easy” means. 😂 I think coming back from injury it’s helped as it means I’m not getting downbeat about running slower. Pace will soon come back. Let’s kick on from here and keep making progress.
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.
| Glute Bridge | 2 x 20 |
| Hamstring Walkouts | 10 |
| Split Squat Iso Hold | 10* |
| Leg Swings | 10* |
| Goblet Squat | 2×10 (12kg) |
| Kettlebell Romanian Deadlift | 2 x 10 (15.5) |
| Single Leg Deadlift | 2×8 (13 kg) |
| KettleBell Swings | 2×10 (13 kg) |
| Split Squat | 2×8 (13kg) |
| Kettlebell Bent Over Row | 2×8 (13 kg) |
| Calf Raises | 2×10 (13 kg) |
| Single Leg Calf Raises | 2 × 15 *(10.9 kg) |
| Suitcase Carry | 2×30s* (18 kg) |
| Kettlebell Side Bends | 2×10* (18 kg) |
| Dead Bugs | 2 × 10* (5kg) |
| Russian Twist | 2x30s (12kg) |
| Plank | 2x45s |
| Press Up | 2×15 |
Give this a go and let me know how you get on. Can always tweak it going forward.
2km WU @ Easy Pace (RPE: 3)
5 x 1km @ 10K Pace (RPE: 7)
120s recovery
10 x 400 @ 5k Pace (RPE: 8)
60s recovery
2km CD @ Easy Pace (RPE: 3)
I love this session. One of my favourites. Important to keep those first 1km reps at 10k pace, otherwise you’re going to struggle to pick up the pace on the 400s. Make sure you take a day off to recover from this one, or at least run easy the following day.
| Glute Bridge | 2 x 20 |
| Hamstring Walkouts | 10 |
| Split Squat Iso Hold | 10* |
| Leg Swings | 10* |
| Goblet Squat | 2×10 (12kg) |
| Kettlebell Romanian Deadlift | 2 x 10 (15.5) |
| Single Leg Deadlift | 2×8 (13 kg) |
| KettleBell Swings | 2×10 (13 kg) |
| Split Squat | 2×8 (13kg) |
| Kettlebell Bent Over Row | 2×8 (13 kg) |
| Calf Raises | 2×10 (13 kg) |
| Single Leg Calf Raises | 2 × 15 *(10.9 kg) |
| Suitcase Carry | 2×30s* (18 kg) |
| Kettlebell Side Bends | 2×10* (18 kg) |
| Dead Bugs | 2 × 10* (5kg) |
| Russian Twist | 2x30s (12kg) |
| Plank | 2x45s |
| Press Up | 2×15 |
Give this a go and let me know how you get on. Can always tweak it going forward.
It’s important to keep the easy runs easy. Focus on good running form and low heart rate.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
parkrun is the best!!! Every Saturday at 9am. A great opportunity to push our effort levels and run alongside other people. Make sure you get there nice and early for your WU & Strides. I normally aim for 8:15 to give myself plenty of time.
140 Mins @ Easy Pace (RPE: 3-6)
Keep the long runs at a low effort level. Obviously the longer the time wears on the harder the run will become. Make sure you hydrate and take fuel with you.