Tuesday with the gang on the hills. Wednesday Horntye, Friday run to Steve’s morning run and back, Sunday with the long run gang, then a few of your gym sessions in there too. If you keep up this level you are going to be so fast and strong this summer. Keep up the great work Patrick.
Working on our arms as runners is mainly superficial in truth, in the sense it won’t improve our running much but can help with confidence. Who doesn’t want bigger guns? This session should take no more than 30 mins, combine 2 exercises together (superset) to reduce the total time.
10 Mins WU @ Easy Pace (RPE: 3)
1 x 30 Second Hill Rep (RPE: 9)
60 Seconds Downhill @ Easy Pace (RPE: 4)
x 20
10 Mins CD @ Easy Pace (RPE: 3)
Great session as hill reps force you to run with good form, lifting the knees higher and really driving the elbows back. Work hard for the 30 seconds uphill, recovery back down for 60 seconds.
60 Mins @ Easy Pace (RPE: 2-5)
60 mins on the flat is quite different to 60 mins on the hills. So it’s important to differentiate between the two and if you do a hilly easy run, to account for that extra training load and how it might impact the rest of your week.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
80 Mins @ Easy Pace (RPE: 3)
Try and keep it easy. It all depends on your current level. If slowly adding time to your long run the last 10-20 mins might be tough. Focus on good form.
A combination of the arms and back workout you were given before we started working together.
10 Mins WU @ Easy Pace (RPE: 2)
5 Miles @ 5 Mile Pace (RPE: 7)
10 Mins CD @ Easy Pace (RPE: 3)
5 miles is a really tough distance to get right. Rest assured, this is tough. The first mile is so important, don’t go off too quick and you’ll set yourself up for a strong race.