Adding some mins to that long run now to continue to build endurance. That is the key session this week. Tuesday’s sessions is a solid one and will get the heart pumping and then to two runs in between add to the weekly mileage. All in all a very solid week with 110pts up for grabs again. Any problems let me know
Not too bad apart from missing the 30 min, think legs ready for an easier week!
Nothing went horribly wrong, no real niggles
It was a strange week cos we moved that run from the previous Sunday to Monday, so max points given, even with the missed session. Good to have an easy week coming up now, feels like at the right time.
2km WU @ Easy Pace (RPE: 3)
3km @ HM Pace (RPE: 6)
1km @ Easy Pace (RPE: 3)
x 4
2km CD @ Easy Pace (RPE: 3)
Go smash this one!!! A chance to get comfortable running at your target half marathon pace. Try not to go too fast in the early reps when it feels fairly easy.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
2km WU @ Easy Pace (RPE: 3)
1km @ 5k Pace (RPE: 8)
2 minutes recovery
x5
2km CD @ Easy Pace (RPE: 3)
Classic session. Super simple. The end result being you have a better understanding of your current time for a 5K. Work hard and ideally finish each rep a few seconds quicker than your current 5k pace.
| Single Leg Calf Raises | 3×8 |
| Tricep Dips Dumbbells | 3 x 10 (6kg) |
| Single Leg Squats | 3 x 10 |
| Bicep Curls | 3 x 10 (12kg) |
| Forward Lunge and Rotation | 3 x 10 (6kg) |
| Shoulder Press | 3 x 10 (10kg) |
| Single Leg Glute Bridge | 3 x 10 |
| Bent Over Row | 3 x 10 (12kg) |
| Back Extensions | 3 x 8 |
| DeadLift | 3 x 10 (20kg) |
| Squat Jumps | 1 x 5,6,7 (12kg) |
| Plank | 3 x 60s |
| Press Up | 3 x 10 |
You’ve well educated in this area so more than happy if you want to mix it up.
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.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
All about time on feet. Don’t focus on pace. Instead keep that effort level down and concentrate on good running economy. Fuelling and hydration key too.
