Another strong week with two good speed based sessions (including a quick parkrun). Thursday Run Club and then slowing adding to that distance on Sunday. We need to start progressing quickly now with the longer runs as we head into the new year and Paris edges closer. Sunday would be a good time to start practice your fuelling strategy as well. Any problems let me know. Keep up the great work Sarah.
Mixed bag due to the weather but everything is looking more positive for next week.
Yeah not much you could have done really and hopefully we can make up for that in the next month or so. I have some more data at my disposal now including overall training %, which is currently at 78%. So that’s a number we really want to get back to 90% before the end of the plan. I think using that as motivation can help. Fingers crossed we’ve seen the last of the snow and the ice. Every week offers new opportunities too. You got this Sarah 💪
Always fun to train in a group. Ask for help if unsure on your technique on the exercises.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
40 Mins @ Easy Pace (RPE: 3)
8 x 100 metre Strides (RPE: 8)
60 Second Recoveries
Keep the 40 mins easy and don’t forget those strides. Without them you won’t improve and will fall short of your weekly targets.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Running with others can reduce perceived effort so parkrun is a good option as an alternative speed session. 10 mins easy WU & CD please.
*Recoveries:
120 Seconds for the 5 Mins Reps.
90 Seconds for the 2 Min Reps.
A good session to start off with your 5k pace and then pick up the speed as we move into the shorter reps. See if you can finish with your fastest lap in that final rep!!
