The weekend long run is one of two runs left now over 2 hours. So we are close. It’s quite daunting but see it as an opportunity to improve your endurance quite significantly. You can definitely do this Sarah. Believe in yourself, you got this. Any problems let me know but keep up the great work.
10 Mins WU @ Easy Pace (RPE: 3)
2 Mins @ 5k Pace (RPE: 8)
60s Recovery
4 Mins @ 5k Pace (RPE: 8)
120s Recovery
6 Mins @ 10k Pace (RPE: 7)
120s Recovery
6 Mins @ 10k Pace (RPE: 7)
120s Recovery
6 Mins @ 10k Pace (RPE: 7)
120s Recovery
4 Mins @ 5k Pace (RPE: 8)
120s Recovery
2 Mins @ 5k Pace (RPE: 8)
60s Recovery
10 Mins CD @ Easy Pace (RPE: 3)
Build up to a long interval session like this. Good to practice a variety of paces and dig deep during those longer middle reps.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Keep that RPE down. You want to be able to run and chat, speaking of which, joining a group can add to the enjoyment here.
*Recoveries: 30 Seconds after the 30 second reps, 60 seconds after the 60 second reps. Simples.
Coach Simon🍊 “Make a note of RPM & the resistance level so you can increase them as you do more sessions.” Recoveries in between intervals are the same as the effort. So 30 and 60 seconds easy pace.
| Single Leg Calf Raises | 2 x 10* (5kg) |
| Shoulder Press | 2 x 8 (5kg) |
| Split Squat | 2 x 15* (5) |
| Goblet Squat | 2 x 15* (5) |
| Bicep Curls | 2 x 15 (5kg) |
| Russian Twist | 2 x 15 (5) |
| Bent Over Row | 2 x 15 (5kg) |
| Plank | 2 x 60 Secs |
| Dead Bugs | 2 x 10 |
| Tricep Dips Dumbbells | 2 x 15 (5kg) |
| Dumbbell Swings | 2 x 30 (5kg) |
| Single Leg Glute Bridge | 2 x 10 |
| Wall Sits | 2 x 45 Secs |
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
