124pts. Biggest week yet. 170 mins is scary but you got this. I’ve moved track to Tuesday. If that’s possible because of work we could shuffle things around. We just don’t want to go from long run Sunday to track Monday as that increases the injury risk. Any problems let me know. Keep up the great work Sarah.
Wonky week.
Had some personal home things going on but at the end of it I did the long run and feel good.
That’s ok. You got the most important run done. Even with that week we are still at 91% of the training, if we can keep that above 90% you’ll be well set for Brighton. First sign for me yesterday as well that I may actually be ok as the leg held up well at Chichester with some quicker miles thrown in. With so many of the team running Brighton I would love to be part of it 🤞
“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!”
10 Mins WU @ Easy Pace (RPE: 2)
60 Mins @ Half Marathon Pace (RPE: 6-8)
10 Mins CD @ Easy Pace (RPE: 3)
A good opportunity to practice goal pace for an steady run. The more comfortable you get at goal pace the easier it will feel on race day.
*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!”
170 Mins @ Easy Pace (RPE: 3-6)
Some serious distance here so make sure you prepare well. Take fuel and water, make sure you are wearing the right clothing for the conditions. The longer the run, the more important preparation becomes.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
