0 POINTS
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
2 key sessions again this week. Some nice shorter reps in there on Tuesday, combined with the horrible 1 mile, but that will help you progress too. Then of course more big miles at the weekend. You’ve proven you can do it now and this is one of just two long runs left before Paris, so super important, if you feel you can go a bit longer, do up to 30 mins more. Keep up the great work Sarah.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Always fun to train in a group. Ask for help if unsure on your technique on the exercises.
2km WU @ Easy Pace (RPE: 3)
3 Mins Recovery
1600 Metres @ 10k Pace (RPE:7)
3 Mins Recovery
400 Metres @ Target Pace (RPE: 8)
90 Secs Recovery
x 4
200 Metres @ Target Pace (RPE: 9)
60 Secs Recovery
x 4
1600 Metres @ 10K Pace (RPE: 7)
3 Mins Recovery
2km CD @ Easy Pace (RPE: 3)
A good 10k session. See if you can run that 2nd mile quicker than the first. Push the pace on the 60s to get more from this session.
“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!”
210 Mins @ Easy Pace (RPE: 3-7)
This is a long time to be out running, so ensuring you have enough water and fuel is vital. Plot your route carefully.
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.