I’ve put the long run on Saturday. A rather sneaky 30 mins Sunday as well but sometimes doing that can help flush out the toxins. See how you feel. There’s also the option of doing a bit more Thursday if that works better. Keep up the great work though Sarah. 10 weeks until Paris so we need to keep pushing that training % up. You got this.
Struggled a bit this week with work ( as was only in Monday to Wednesday) before we went away to visit Andy’s relatives on Thursday.
We came home on Sunday with a plan to fit our run in but it had been a very tiring few days and the plan just didn’t work.
Going into the next 10 weeks though we don’t have anything planned that should hamper our running schedules, the next weekend away is Paris itself and I feel like we have a few good races pencilled in that will help us get some of the long runs in.
There’s still plenty of time, if we can keep up the training over the next 4-6 weeks you should be fine. We are down to 79% overall now and any extra mins when you feel strong will help push that up. The higher the %, the better race day will go. Give Andy a nudge to do his feedback as well 😂😜
10 Mins WU @ Easy Pace RPE: 3
5 Mins @ 10K Pace RPE: 7 (120 Seconds Recovery)
5 Mins @ 5K Pace RPE: 8 (120s)
10 x 1 Mins @ 3K Pace RPE: 9 (60s)
5 Mins @ 10k Pace RPE: 7 (120s)
5 Mins @ 5K Pace RPE: 8
10 Mins CD @ Easy Pace RPE: 3
Another big session here. This is where the magic happens, work hard, hit those paces and you’re going to make some serious gains.
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.
160 Mins @ Easy Pace (RPE: 3)
This is the sort of distance where fuelling is now a priority. You’ll also start to get tired legs, but unless there is any specific pain, keep going, you’ll be amazed how far you can run on tired legs.
