Horrible long run this weekend, sorry, but we are building that endurance for the half marathons coming up. Tuesday’s session is a tough one too, but that’s the idea, making the training progressively more challenging as the races get closer, and only 8 weeks until Brighton half so we are pretty much peaking right now in terms of training points. I’ve also tweaked the core workout slightly. Any problems let me know. Keep up the great work Kirsty.
I think that was a good week, super happy we got Saturday Sunday in too! Looking forward to this week! Yes please to tweak for s&C! I may have increased some times on core too 🫣
Another brilliant week and 10 in a row in the 100% club which only a few have achieved. Honestly that’s a fantastic achievement and something you should be really proud of. It’s no wonder you are feeling good and positive about things. Well done Kirsty.
Recoveries: Just 30s between sets. Take a little longer if you start to find it tough.
A really quick 15 minute core workout!! Click on the exercise to view the workout
*Recoveries: 2 Mins Between All Reps
Big session this so start off at 10k pace and then look to hit 5k pace for the last 4 reps. Always focus on running tall and staying relaxed.
Keep the RPE down, have a chit chat & Don’t forget those strides 😜
| Squats | 45s x 2 |
| Calf Raises | 30s x 2 |
| Split Squat | 60s x 2 |
| Wall Sits | 60s x 2 |
| Single Leg Deadlift | 60s x 2 |
| Crab Walks | 30s x 2 |
15 minutes. Bish. Bash. Bosh. Add some weights once ready to progress with some of the exercises.
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.
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.
90 Mins @ Easy Pace (RPE: 3)
Keep this nice and easy. Focus on good form & efficient running economy. RPE should be around the 3/10 which means you can run and chat.
