Just a “nice” week. One good speed session, a quick parkrun, then a moderate Sunday run. When you include the strides as well, that’s loads of good quick efforts too, which will definitely help with your form and also activate those lazy fast twitch fibres that will all have but don’t call upon enough. Any problems just shout. The next few weeks look kind with parkrun doing the roll of high efforts, so tick this one off and it should be a good christmas period. Keep up the great work Andy
Bounced back from rough start to week and managed to get the sessions done. Pleased with this and feel good as a result! Enjoyed all sessions too and starting to feel a bit stronger.
Bank that feeling. It’s good right? That’s why we do these plans and work hard because that sense of achievement and self pride is such a positive thing. I’m really pleased Andy, keep ticking off weeks like this and before you know it you’ll be back in peak fitness.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Recoveries:
100 & 200m: 60 Seconds
400m: 90 Seconds
800m: 120 Seconds
A good session to do on the track. Really work hard during these reps to try and hit those targets. To get faster over 5k we need to train quicker in sessions like this. Perhaps start at the first bend so the 400s & 800s will begin at the start line. Go get ’em!!
40 Mins @ Easy Pace (RPE: 3)
8 x 100 metre Strides (RPE: 8)
60 Second Recoveries
Keep the 40 mins easy and don’t forget those strides. Without them you won’t improve and will fall short of your weekly targets.
Always fun to train in a group. Ask for help if unsure on your technique on the exercises.
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.
90 Mins @ Easy Pace (RPE: 3)
Keep this nice and easy. Focus on good form & efficient running economy. RPE should be around the 3/10 which means you can run and chat.
