Back to back long runs have been very effective in a lot of my plans so that is the focus this weekend. We’ve got two more big weeks of training before we ease back slightly so keep working hard, knowing the easier weeks are ahead. You got this Sarah.
Pretty good week overall, missed the intervals as I didn’t make it to run club wed or thurs but I got my long runs in and kept them back to back.
100pts is always good and the long runs are definitely the priority right now. We are still at 79% overall, the more we can nudge that up the better. So if you ever feel good at the end of a planned run and want to do an extra 10 mins or so, smash it out, it will all help. Keep up the great work 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!”
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
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.
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.
10 Mins WU @ Easy Pace (RPE: 3)
8 x 2 Mins @ 3K Pace (RPE: 8)
90 Second Recovery
8 x 1 Min @ <3K Pace (RPE: 9)
60 Second Recovery
10 Mins CD @ Easy Pace (RPE: 3)
A great 5k session to improve speed. Don’t got off too quick, so focus on your pace in those first few reps, then you’ll get an idea of how far you can run each rep. From there you can then pick up the pace and cadence for the 1 minute reps.
