There are some options this week as we have the NYD parkrun if you wanted to do that at a effort. But the sessions in the plan are really good ones and my first thought when I started adding the schedule this week was “Ben’s getting fitter this week”. If it were me I’d be looking at that Sunday run and thinking, how can I incorporate that into one of the two parkruns. If that is a possibility then it try that. Even if it means doing 2 x 3 miles rather than 3-2-1 and adding an extra mile on the CD. Let me know. Options are there, but those two sessions currently set, along with ASPT makes for a really good week. Happy New Year Ben.
Last week of ‘what day is it?’, before some sort of return to normality!
Seemed to be hard work this week, and I think that is probably due to having more other stuff going on, rather than just sitting at a desk all day.
But, glad I did all of the sessions, and felt that I have worked hard in amongst the other fun stuff.
Generally, all good! 👍
Great work Ben. Lots of the team having excuses at this time of year, which I get to be fair. But coming out the other side having hit the targets give you a head start on them going forward.
| Squats | 45s x 2 |
| Russian Twist | 45s x 2 |
| Calf Raises | 30s x 2 |
| Plank | 60s x 2 |
| Split Squat | 60s x 2 |
| Dead Bugs | 45s x 2 |
| Wall Sits | 60s x 2 |
| Flutter Kicks | 45s x 2 |
| Glute Bridge | 45s x 2 |
| Single Leg Deadlift | 60s x 2 |
| Crab Walks | 45s x 2 |
| Side Planks | 30s x 2 |
A solid workout covering all key muscles groups in the legs & core. 30 second recovery between reps! Enjoy 💪
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.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Keep that RPE down. You want to be able to run and chat, speaking of which, joining a group can add to the enjoyment here.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
It’s important to keep the easy runs easy. Focus on good running form and low heart rate.
1 Mile WU @ Easy Pace (RPE: 3)
3 Miles @ HM Pace (RPE: 6)
1 Mile @ Easy Pace (RPE: 3)
2 Miles @ HM Pace (RPE: 7)
1 Mile @ Easy Pace (RPE: 3)
1 Mile @ HM Pace (RPE: 7)
1 Mile @ Easy Pace (RPE: 3)
Add some variety to your long runs and ideal if you are training for a specific half marathon time. Practicing goal pace is very important in training.
