A little easier this week with only 3 runs, but two of them are excellent sessions and perfect for HHM in particular. We are at that stage where every session can count towards what we achieve on race day. So use that as motivation to keep working hard. It’s been great seeing your progress to this point. Keep up the great work Glenn.
Good week, nice to only have the one weekend run 🙂
Yeah those recoveries week are always nicely timed. But great work again. 2 great results for team yesterday in marathons. Conal ran an absolute blinder, he’s such a legend. 3:27 at his age is incredible.
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).
This session should last 40 minutes. Find a location where you can pick different points on the hill. Lamp posts are great. So for example you would run to the first lamppost and back to the bottom of the hill. Then to the second lamppost and back. Keep making the reps longer until you hit 20 mins, and then start making the reps shorter again.
So you might reach lamppost 12 in 20 mins, then next rep will be to lamppost 11, then 10, then 9 and so on, eventually returning to 1.
Use the downhill as your recovery. You should be working at an RPE of 8 up the hill, and a 3 downhill.
A tough session so important to pace yourself well. If you really want to make it challenge, push the pace downhill as well.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Keep the RPE down, have a chit chat & Don’t forget those strides 😜
| 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.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
1 Mile WU @ Easy Pace (RPE: 3)
1 Mile @ Half Marathon Pace (RPE: 5-8)
3 Mins Recovery
x 10
1 Mile CD @ Easy Pace (RPE: 3)
Big half marathon session. If you can nail your goal pace on these splits then you are nicely set up to achieve your time on race day. Dig deep. These are the runs that matter the most.
