We keep practicing that half marathon then come race day you won’t even need your watch to know if you are running at the right pace or not. You’ll know before you check if you are going too fast or too slow. It’s a real skill and one which has served me very well in races down the years. Tuesday should be fun as always and then we keep those easy runs easy, building the aerobic base and making your heart stronger with every minute you are out there. Keep up the great work Glenn
Good week. Trying not to overdo it on the longer runs, my watch is still the basic garmin one so not sure I can monitor heart rate on the go which would allow me to adjust pace/effort. Judging by the summary of the 120 min run though, it looked like I was doing ok for the first hour and then the effort crept up for the last hour.
Great work Glenn. That’s fine about the watch. No worries. Yeah exactly that. Effort level probably creeped a little bit high in the second half, but nothing too crazy. It’s this thing about not worrying how quick you’re going and sometimes slower is better. But you’re smashing it and set to run some strong races over the next month. I’m excited.
Recoveries: 30-60s. If time is limited then do 2 exercises together and remove the recoveries.
*Each side (double the reps). So 2 x 30 second Side Planks = 4 in total (2 on each side).
Maintaining your current 5k pace will get progressively more challenging as a session unfolds. So breaking it down in this nature should allow you to maintain that pace for the whole session.
| Squats | 45s x 2 |
| Calf Raises | 30s x 2 |
| Split Squat | 60s x 2 |
| Wall Sits | 60s x 2 |
| Single Leg Deadlift | 60s x 2 |
| Crab Walks | 30s x 2 |
15 minutes. Bish. Bash. Bosh. Add some weights once ready to progress with some of the exercises.
10 Mins WU @ Easy Pace (RPE: 2)
45 Mins @ Half Marathon Pace (RPE: 6)
10 Mins CD @ Easy Pace (RPE: 3)
Practicing goal race pace is essential, especially for a half marathon. It’s important we hit our targets in training so on race day it feels achievable.
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!”
