So Sunday will be the longest run in the plan as I’ve dropped next week back to 2 hours so we don’t overdo it. Let me know if you do want to tweak things around and change your speed session this week. Keep up the great work Jan.
If you have accurate heart rate data that is far and away the best guide for this run. Stay in Zone 2 if you can.
Easy paced friendly, chatty run with Kev’s cafe group. I’m worried that I’ve got it into my head that my legs are tired and that I’m going to have an uncomfortable Hastings Half. My legs just don’t feel as strong as that have done and I don’t know why. Hoping I’ll get over it – will see what Saturday’s long run brings 🤞
Well done Jan. We can always reduce the training in the 13 days building up to the race. It’s normal to feel tired at this stage of the plan as you are still working hard and making gains. I’d actually be worried if you were feeling fresh as then I would be questioning if the training was hard enough. Coach Simon 🍊
It all depends on the nature of the session as to how hard you want to work. The longer the reps, the slightly slower the pace will be. Or if doing hills, focus on RPE rather than pace. But you always want to be working hard to ensure you make the necessary gains.
Morning swim done.
Anthony’s efforts – 1 minute sub 5k, jogging back to the last person then immediately setting off again. 5 reps with a 2 minute walk/rest in between. We did this 4 X and a last rep of a 30 sec sprint out, turning on the whistle and 30 sec sprint back. Usual warm up jog and drills and cool down jog with stretching. Great session, I worked hard and definitely ran sub 5k pace. Not sure that the watch clearly shows this as it includes the jogging back and when I didn’t pause my watch, some rest periods as well. Felt good, looking forward to Saturdays long run just to see how my legs feel.
Yeah I do like the 20 x 1 session and use that quite often myself. It’s a tough workout. A few extra pts banked for that one. So really well done Jan. Coach Simon 🍊
NOTE: You can click on any of the exercises to view a tutorial.
*Signifies you need to do each side (so twice the number of reps)
This should be a good all round workout which will hopefully help with you keep those niggles at bay. The idea being we can slowly add to these. Those doing the best with their strength are the ones who keep it simple and consistent, week in week out.
If time is ever an issue. You can do some supersets. What is a superset? It means combined 2 exercises together, ideally ones that are different.
For example you might do 1 set of Bent Knee Calf Raises, and rather than just twiddle your thumbs for 60 seconds before doing the next set, you do a wall sit inbetween.
Completed S&Cs this morning so found it more tiring than usual due to Efforts last night, but all ok 😃
Well done Jan. I had the same experience myself at the gym today. “One of those days” as I refer to them. But we got it done and banked those pts. How awesome are we? Coach Simon 🍊
Keep the long runs at a low effort level. Obviously the longer the time wears on the harder the run will become. Make sure you hydrate and take fuel with you.
Really enjoyed this morning’s run – no pressure and kept to a nice easy pace. I ended up running for 2hrs 30 mins (Strava says 2.27) and 12.77 miles in total. I only ran for longer because I was short on time when we reached the finish so I continued with the group for an out and back which took longer due to looping back for people.
Superb!! 150 mins is great work Jan. Love where you are at right now a few weeks out from HHM Coach Simon 🍊
NOTE: You can click on any of the exercises to view a tutorial.
*Signifies you need to do each side (so twice the number of reps)
This should be a good all round workout which will hopefully help with you keep those niggles at bay. The idea being we can slowly add to these. Those doing the best with their strength are the ones who keep it simple and consistent, week in week out.
If time is ever an issue. You can do some supersets. What is a superset? It means combined 2 exercises together, ideally ones that are different.
For example you might do 1 set of Bent Knee Calf Raises, and rather than just twiddle your thumbs for 60 seconds before doing the next set, you do a wall sit inbetween.
As discussed – it was unlikely I’d be able to do my S&C’s as travelling to London early morning
No worries Jan. There will always be times in a plan that the odd session will be missed. 96% of the training still completed this week which is fantastic. Coach Simon 🍊
