Another strong week. Only a few more and then we ease back a little. Keep an eye on the foot, and if you can keep doing the exercise to help it. But if we can get through these next 2 weeks, then the training eases back and hopefully that will help and leave you fresh for Brighton half. Keep up the great work Kirsty.
I’m so very sorry, I was sure I filled this in! This week, well I did it! Cautious of this foot…..but am hopeful it’ll be fine for Brighton-that is the goal race so 💪🏻🤞🏻
Sundays run was chilled and no pressure, the rest of the week was acceptable!
How are you?
Another big week. It might be we are training at your peak level right now which is why the foot is a little angry. So we know not to push any harder but hopefully we can keep it in check 👌 I’m well thank you, training really hard right now, mostly in the gym, but things seem to be coming together now which gives me hope I can do the races I have lined up over the next few months.
*reps/seconds on both sides
A really good home workout for the core and legs. If new to this, don’t worry about hitting the seconds or reps. Do what you can and slowly build up to the targets.
For example you might find you can only hold a plank for 20 seconds at first, which is fine. Don’t push too hard that you get injured. You’ll soon get strong and be able to add more seconds.
Maintaining your current 5k pace will get progressively more challenging as a session unfolds. So breaking it down in this nature should allow you to maintain that pace for the whole session.
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.
*reps/seconds on both sides
A really good home workout for the core and legs. If new to this, don’t worry about hitting the seconds or reps. Do what you can and slowly build up to the targets.
For example you might find you can only hold a plank for 20 seconds at first, which is fine. Don’t push too hard that you get injured. You’ll soon get strong and be able to add more seconds.
10 Mins WU @ Easy Pace (RPE: 2)
45 Mins @ Half Marathon Pace (RPE: 6)
10 Mins CD @ Easy Pace (RPE: 3)
Practicing goal race pace is essential, especially for a half marathon. It’s important we hit our targets in training so on race day it feels achievable.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
140 Mins @ Easy Pace (RPE: 3-6)
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.