Another strong week. 120 pots up for grabs and another long run at the weekend for endurance. Monday’s track session is a big one too but if you work hard you’ll make some big gains from that. Any problems let me know, keep up the great work Sarah.
Interesting week. Work & home demanding but got through it without thinking really. This proves to myself what I have banked with my fitness.
On the 21k on Sunday the climbs were very big but we did I it.
The great observation of this is that my recovery is like I’ve just run 5k.
No aches apart from the fall but even with that I think I fell in a fit way if that’s a thing 😵💫🤣 so feel ready for this week. I really missed the habit of track last night but also enjoyed stay at home.
Well done Sarah. A very good week given the demands. And you make a really good point about recovery. There was probably a time a half marathon would have wiped you out for a week, now you shake it off and go again the following week, which highlights the effect that consistent training has. Keep it up. 94% of training complete at the moment which is great, but if we can nudge it over the 95% mark, even better.
Recoveries:
8 Mins – 120 Seconds
3 Mins & 2 Mins – 90 Seconds
Tough session this and the idea is to try and keep those 8 minute reps consistently at 5k pace. The first one will feel comfortable, but the last one will feel like hell. The middle part of the session is to inject some speed in the legs and induce fatigue and possibly some lactic, so you have to work hard in that final rep.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Keep that RPE down. You want to be able to run and chat, speaking of which, joining a group can add to the enjoyment here.
*Recoveries: 30 Seconds after the 30 second reps, 60 seconds after the 60 second reps. Simples.
Coach Simon🍊 “Make a note of RPM & the resistance level so you can increase them as you do more sessions.” Recoveries in between intervals are the same as the effort. So 30 and 60 seconds easy pace.
| Single Leg Calf Raises | 2 x 10* (5kg) |
| Shoulder Press | 2 x 8 (5kg) |
| Split Squat | 2 x 15* (5) |
| Goblet Squat | 2 x 15* (5) |
| Bicep Curls | 2 x 15 (5kg) |
| Russian Twist | 2 x 15 (5) |
| Bent Over Row | 2 x 15 (5kg) |
| Plank | 2 x 60 Secs |
| Dead Bugs | 2 x 10 |
| Tricep Dips Dumbbells | 2 x 15 (5kg) |
| Dumbbell Swings | 2 x 30 (5kg) |
| Single Leg Glute Bridge | 2 x 10 |
| Wall Sits | 2 x 45 Secs |
“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!”
150 Mins @ Easy Pace (RPE: 3)
All about time on feet. Don’t focus on pace. Instead keep that effort level down and concentrate on good running economy. Fuelling and hydration key too.
