15 POINTS
It’s important to keep the easy runs easy. Focus on good running form and low heart rate.
It all depends on the calf. Day by day is sometimes the best option and if you need extra rest then take it. We want to be careful at this stage of the plan not to make the niggle worse and ensure you are good to go in 4 weeks time in Cali. Any issues let me know.
It’s important to keep the easy runs easy. Focus on good running form and low heart rate.
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.
2km WU @ Easy Pace (RPE: 3)
400 Metres @ Target Pace (RPE: 8)
90 Seconds Recovery
x 10
200 Metres @ Target Pace (RPE: 9)
60 Seconds Recovery
x 10
2km CD @ Easy Pace (RPE: 3)
A really good session where you can work on your speed and form. Important that you are going quicker than your current 5k pace to make gains.
75 Mins @ Easy Pace (RPE: 3)
Nice and easy!! Why 75 mins and not 60? To hit that training load target and ensure your plan is as consistent, week in week out as possible, to reduce that risk of injury.
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.
20 Mins @ Easy Pace (RPE: 3)
20 Mins @ Marathon Pace (RPE: 5)
x 3
A good opportunity to practice some marathon pace on your long run. Crucial if you have a time in mind. Also sometimes a good option to add some variety to a normal 2 hour long run.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”