A recovery week and I’ve chosen to ditch the S&C for a week. Let me know if you’d rather drop some miles. But 4 days off should help with some good recovery before we kick on with the next stage of this plan. Keep up the great work Karl. Any issues let me know.
Week went well. Schedule for this week looks fine.
Are we missing the spin from this? I’ll put it down as 9pts, that way you sneak into the 100% club with 110% for the week. Given it was a recovery week that’s fine and also a real positive about finding out about your gym membership as we can really put that to good use in the New Year. Well done Karl.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Recoveries: Take 2-3 mins after the 8 min rep and 60s in between the 60 second reps.
A tough 5k session and the challenge is to see if you can hold your 5k pace in the 2nd 8 min rep when the legs are tired and you’re feeling fatigued.
Keep the RPE down, have a chit chat & Don’t forget those strides 😜
Sometimes it can be good to reduce the impact and get the heart rate up with some cross training. Plus spin classes can be great fun.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
It’s important to keep the easy runs easy. Focus on good running form and low heart rate.
90 Mins @ Easy Pace (RPE: 3)
Keep this nice and easy. Focus on good form & efficient running economy. RPE should be around the 3/10 which means you can run and chat.
