If you want that 2nd rest day then doing pilates on Thursday with Run Club is a good option. Gives you a day to recover. See how you feel Tuesday as well. You might need more time to recover y from the half marathon, perhaps switching the session with Run Club just this once will work better. But the fact it’s 10k pace might help. Any issues though let me know but this is a decent week with 128pts up for grabs.
A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.
Recoveries: 120 Seconds
A really good session if working towards a 10k or even a half marathon to work on speed endurance. This will be tough, but dig deep and focus on staying relaxed, running with good form and hitting those pace targets. You got this.
Always fun to train in a group. Ask for help if unsure on your technique on the exercises.
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.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.
Running with others can reduce perceived effort so parkrun is a good option as an alternative speed session. 10 mins easy WU & CD please.
