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“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
I’ve set Michelle the same session Sunday, it’s a big one. These are the key sessions. They won’t be easy, especially those last few miles. I will also set the same session for Jodie as she is also chasing sub 2 and likely to join us for HHM. Keep the other runs easy, any problems let me know. Keep up the great work Lou.
Good week. Had to move schedule about due to other numerous commitments.
Went up to Grantham for a family trip to see family at the weekend, the weather was awful Sunday but I got it done ❄️🌨️
Slight foot niggle at times, weirdly on the top of my left foot.
No other concerns
Bring on the next week 👊🏼🍊
Great work Lou. It’s good to get a full week in when you do have to change things up. I always find this time of year the hardest as it feels like winter has been going on for ages, but not far to go now and we’ll be out the other side with much better weather and lighter days to enjoy.
“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* |
Keep the RPE down, have a chit chat & Don’t forget those strides 😜
1 Mile WU @ Easy Pace (RPE: 3)
1 Mile @ Half Marathon Pace (RPE: 5-8)
3 Mins Recovery
x 10
1 Mile CD @ Easy Pace (RPE: 3)
Big half marathon session. If you can nail your goal pace on these splits then you are nicely set up to achieve your time on race day. Dig deep. These are the runs that matter the most.
| 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* |
“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.