Working at a really high level, we entered the 8 week block where the training pts is at their highest during this plan. Any issues from a time availability point of view let me know. I did switch the swim from Sunday to Friday, because I felt that would leave you fresher for parkrun. It’s pacers day at Hastings so we can discuss a target and who to follow. A chance to really test the fitness, hopefully the weather is kind. Keep up the great work Lou.
I feel, despite the mild injury, it was another solid training week.
The best part was getting park run done, mentally not physically. Didn’t expect to run it fast at all but pleased with the time.
Next weeks schedule looks good. I’ll give Staplecross 10 miler a go, even though the hill sounds scary! Got to race to improve. I’ve moved the BP to Wednesday as it gives the legs longer to recover for Sunday.
Merry Christmas 🎄 Simon and thank you for your support and the training plans
So pleased parkrun went well and hopefully a big confidence boost. You’re awesome! I hope you know that. Your commitment to your fitness is fantastic and you should have a lot of self confidence and be proud of yourself for that. I know it’s easier said than done but hopefully every extra week and race done, will help improve that. So pleased you’re going to give Sunday a go as a chance to meet some of the others too, which I think will help. I’ll be there to support. Great work Lou.
A really good way to get your S&C in. A full body workout with barbells will really aid your running and reduce the risk of injury.
60 Mins Swimming @ Easy Pace (RPE: 3)
It’s said that 1 minute of swimming has the same benefit as 1 minute of running. So a nice 60 minute swim replaces an easy run and takes away any impact. Ideal if you are struggling a little with injury.
“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. Don’t forget your strides. Very important. 30-60 seconds recovery between strides.
40 Mins Elliptical  (RPE: 5-6)
A good way to boost cardio whilst reducing the risk of injury. The elliptical can tone muscles and improve endurance whilst being gentle on your joints.
A really good way to get your S&C in. A full body workout with barbells will really aid your running and reduce the risk of injury.
60 Mins Swimming @ Easy Pace (RPE: 3)
It’s said that 1 minute of swimming has the same benefit as 1 minute of running. So a nice 60 minute swim replaces an easy run and takes away any impact. Ideal if you are struggling a little with injury.
10 Mins WU @ Easy Pace (RPE: 3)
30 Mins @ HM Pace (RPE: 6)
10 Mins CD @ Easy Pace (RPE: 3)
A good opportunity to practice your half marathon goal pace during a midweek tempo run. Factor in hills and weather, which may effect pace, in which case nail the right RPE.
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.
