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“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
A lighter week ahead of HHM. If you do a 2nd S&C we need to ditch a run. If you are still worried about the leg, track might be better than hills on Tuesday, let me know. Obviously hills are good prep for HHM, but not if they make the leg worse. So we just need to be careful. You could also bring the 50 min tempo forward to Saturday and combine with parkrun if you wanted a Sunday lie in. Always lots of options on the table. The most important thing is we don’t over train this week to ensure you are fresh for HHM.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
10 Mins WU @ Easy Pace RPE: 3
3 Mins @ HM Pace RPE: 6
2 Mins @ 10K Pace RPE: 7
2 Mins @ 5K Pace RPE: 8
1 Min @ 3K Pace RPE: 9
(150 Secs Recovery)
Repeat 2 More Times
10 Mins CD @ Easy Pace RPE: 3
A strong session with some progressive paces. Good for learning to go off steady and build speed in races. Work hard and make those gains.
So slightly more challenging and time consuming. To save time you can superset some exercises. What does that mean? Well rather than having 60 seconds recovery after your Kettlebell Swings, use that 60 seconds to do the Farmers Walk. And then go back to the Kettlebell Swings again. So you’d alternative 2 exercises and once, then have a short break before doing the same again. It saves as much as 15 mins that you’d otherwise just be standing around. Any issues let me know.
The biggest mistake we can make with these recovery runs is running too fast. This will mean when our harder sessions come round we are still fatigued and not able to put enough effort in to make the necessary gains.
So slightly more challenging and time consuming. To save time you can superset some exercises. What does that mean? Well rather than having 60 seconds recovery after your Kettlebell Swings, use that 60 seconds to do the Farmers Walk. And then go back to the Kettlebell Swings again. So you’d alternative 2 exercises and once, then have a short break before doing the same again. It saves as much as 15 mins that you’d otherwise just be standing around. Any issues let me know.
10 Mins WU @ Easy Pace (RPE: 2-3)
50 Mins @ HM Pace (RPE: 5-6)
10 Mins CD @ Easy Pace (RPE: 2-3)
Practicing goal pace is a key part of any training plan. The more miles you can get done at goal pace the more comfortable it will feel on race day.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”