8 POINTS
A combination of the arms and leg workout you were given before we started working together.
A recovery week, so we don’t need to do a long run this week. But keep up that consistency and if you can run 4 times that would be fab. Any problems let me know.
A combination of the arms and leg workout you were given before we started working together.
Recoveries:
90s except for 1 min reps which are 60s
Really push that pace here, especially on the 2s and 1s. A chance to really improve your pace and bring that 5k time down. Let’s do this!
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.
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.