Some of us will be meeting in the park at 6:15 on Monday if you wanted to come? Would be great if you can make it. There won’t be a Tuesday session because of the 5K Race on Wednesday. Friday 80 mins you could run too and from the morning run in the park, then Sunday go for a nice easy long run. The gym work is the old stuff you used to do, but I have combined them together to put 3 sessions into 2 and so you can work the legs twice per week, that is the best way to make gains. It’s a busy schedule but if you can get it done you’ll be so fast come the end of this plan. Any problems this week let me know.
2km WU @ Easy Pace (RPE: 3)
200 Metres @ Target Times (RPE: 9)
60 Sec Recovery
x 16
2km CD @ Easy Pace (RPE: 3)
A real opportunity to work on both speed and good running economy. Train faster to race faster. Love 200s. Go get ’em!
A combination of the arms and leg workout you were given before we started working together.
I’m a big fan of consistent splits. With any race avoiding getting swept away with the crowds is key, so focus on that early pace and hold back, settle into a rhythm. Km 4 is often the hardest, so zone in on 4 and dig deep. You got this!
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
80 Mins @ Easy Pace (RPE: 3)
Try and keep it easy. It all depends on your current level. If slowly adding time to your long run the last 10-20 mins might be tough. Focus on good form.
A combination of the arms and back workout you were given before we started working together.
