Two absolute stonking sessions this week. Both that will set you up really nicely for the half marathons. Especially Sunday’s run. You got this. That last 30 minute rep on Sunday is the key, try and hold goal pace, remind yourself that’s what it will feel like on race day so you are preparing yourself for that experience. Keep up the great work Kirsty.
Well it’s been a week! Still frustrated with LR nonsense but I do wonder if that’s time of day and today I didn’t see a single other runner 🫣 no Amanda either so it was tough.
My foot’s still a worry but I’m doing everything I can just need to win Brighton half before he gets too bad. I wish the weather would stop weathering, I’m done with wind and rain.
After Brighton and before Hastings I was thinking of a park run-thoughts? Also is there another local half either before it gets hot or October (GSR dependant) as much as I want to support my friend for HHM a small part of me is upset I can’t race it. I am also concerned about her-she can do 30mins right now that’s all 🫣
Anyway, off to make a cuppa and think about breakfast, hope you both have a super weekend, see you soon
Well done Kirsty. As mentioned these are the big training pts weeks, so if we come through these ok, the foot will get more rest going forward. The Kent Spring Half is a popular one. 19th April, not particularly flat but I know quite a few HRs run it. You could do a parkrun this week if you wanted, instead of the Friday run? Might be a good idea, and it’s pacers day so you find someone to tuck in with. All good here. Ran Saturday which was lush and gym yesterday so managed to avoid the worst of the weather. Going to try and run 4 times this week, all easy, but still a big step forward for me in my recovery. 🤞
*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.
This session should last 40 minutes. 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.
So you might reach lamppost 12 in 20 mins, then next rep will be to lamppost 11, then 10, then 9 and so on, eventually returning to 1.
Use the downhill as your recovery. You should be working at an RPE of 8 up the hill, and a 3 downhill.
A tough session so important to pace yourself well. If you really want to make it challenge, push the pace downhill as well.
30 Mins @ Easy Pace (RPE: 3)
8 x 100 metre Strides (RPE: 8)
60 Second Recoveries
Sometimes a 30 minute shake out can help recovery or just give you some much needed head space. Keep it easy. Strides are crucial here.
*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.
It’s important to keep the easy runs easy. Focus on good running form and low heart rate.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
A big half marathon session for anyone looking to run around 2-2:30 for your half. If you can do 90 mins at target pace in training then you are well set to run an excellent race in a few weeks time. The first 30 mins should feel controlled and relatively comfortable., the 2nd will be tough, the third you’ll be working much harder. But you got this. It’s that last 30 mins where the magic happens and your fitness improves.