40 Mins Run
Zone 2
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.
Back on it. The plan was originally 20 x 30 second hills on Tuesday but the team are doing a great session over near track if you can make it over. Pyramid hills, tough but you get the support of the rest of the group. Let me know if you’d prefer to do the shorter reps. Then it’s a case of keeping that aerobic base in tune with back to back big weekend runs. How confident are you with P2P pacing? Because that’s one thing we could add in if you wanted to practice that ahead of next week. Any other issues just shout.
Coach Simon🍊
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.
A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.
Find a location where you can pick different points on the hill. Lamp posts are great. So for example you would run to the first lamppost and back to the bottom of the hill. Then to the second lamppost and back. Keep making the reps longer until you hit 20 mins, and then start making the reps shorter again.
Focus on effort level rather than pace or heart rate as both will fluctuate depending if you are going up or down the hill
Crammed a bit more into 1 session here but now you’ve got a lot of good stuff in there. Hopefully it’s ok?
A great form of cross trainer for us runners. Keep that heart rate in Zone 2. You might feel like RPE is higher, as it’s a tough exercise, but a good opportunity to really improve your aerobic engine without the heavy impact of running.
A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.
Rather than just head out and do 60 mins easy, this goes through the gears a little and will hopefully help you improve running economy as the speed picks up a little. It’s still a light session but makes the easy runs more interesting. Best done on the flat to hit consistent paces.
Keep the long runs at a low effort level. Obviously the longer the time wears on the harder the run will become. Make sure you hydrate and take fuel with you.