0 POINTS
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
A tricky week post half marathon, so let’s see how the body recovers. If you need extra rest, take it. The big session is the one Sunday, but there is always scope to move that back 7 days if you felt tired still. So the best thing we can do is be reactive to how Sunday goes and how your body recovers. Hopefully with your strong fitness levels right now you recover in 48 hours. Keep up the great work Ben.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
I’ve created a good all round gym session here. There might be some exercises the physio has given you that we need to work in. Let me know the key ones from that and I can chop and change a little. It might take us a while to get it perfect but those that have made the best gains with their strength work just do the same thing week in week out with only a few tweaks here and there.
If time is limited what I do is pair exercises together and go from one to the other without the recovery. I’ve tried to pair some up for you. For example you could do 3 x 15 Bicep Curls and then use the same barbell for your deadlifts, so straight away you’re saving about 3-4 mins by not needing 60s recovery in between each of those exercises.
A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.
2km WU @ Easy Pace (RPE: 2)
6 x 1km @ 5K Pace (RPE: 8)
2 Minute Recoveries
2km CD @ Easy Pace (RPE: 3)
A simple effective session for runners striving for a 5K PB. Focus on trying to hit goal pace.
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.
I’ve created a good all round gym session here. There might be some exercises the physio has given you that we need to work in. Let me know the key ones from that and I can chop and change a little. It might take us a while to get it perfect but those that have made the best gains with their strength work just do the same thing week in week out with only a few tweaks here and there.
If time is limited what I do is pair exercises together and go from one to the other without the recovery. I’ve tried to pair some up for you. For example you could do 3 x 15 Bicep Curls and then use the same barbell for your deadlifts, so straight away you’re saving about 3-4 mins by not needing 60s recovery in between each of those exercises.
A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.
2km WU @ Easy Pace (RPE: 3)
5km @ Marathon Pace (RPE:4)
1km @ Easy Pace (RPE: 3)
5km @ Marathon Pace (RPE:5)
1km @ Easy Pace (RPE: 3)
5km @ Marathon Pace (RPE:6)
1km @ Easy Pace (RPE: 3)
5km @ Marathon Pace (RPE:7)
1km @ Easy Pace (RPE: 3)
5km @ Marathon Pace (RPE:8)
2km CD @ Easy Pace (RPE: 3)
A great marathon sessions to practice goal pace. As the session progresses that RPE will creep up and you’ll have to work hard in the last 5km block.
