Let’s start with Sunday. Nerves are normal, but it’s important to distinguish the difference between nerves and pressure. There is no pressure on you here. It’s a bonus race in the calendar. Just enjoy the weekend, that’s far more important. You’ll be in Lou’s company for the best part of 24 hours, the race itself is only going to be 52 mins. So just enjoying the weekend is far more important than what the clock says when you cross the line. I’ve created a new 10k taper session. One of the elite influencers did it before his 10k race and it looks a good one. Track would be ideal if you are going there Tuesday. Then perhaps a nice easy run Friday with Steve’s group just to keep the legs ticking over. But a lot to look forward to and I’m confident you will run well Sunday.
Great week loved efforts Tuesday, treadmill and my s@c session, Friday treadmill I was happy I stuck it out and got the hour done ✅ and finished off with a lovely weekend and amazing time today at the 10k. Roll on next week 😊
Another fantastic week Michelle and capped off with the PB. And that’s not even mentioning the Awards night. Work hard and good things come our way.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Recoveries: 2 Mins after the 1km Reps
90 Seconds after the 400 metre Reps
This is a great session to sharpen up your 10k pace and include a bit of speed work on the week of a 10k race. It’s light enough in that it should tire you out too much for race day, but give you confidence you can hit your pace later in the week. Good luck. Enjoy. Don’t try and run faster than your 10k pace though.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
So slightly more challenging and time consuming. To save time you can superset some exercises. What does that mean? Well rather than having 60 seconds recovery after your Kettlebell Swings, use that 60 seconds to do the Farmers Walk. And then go back to the Kettlebell Swings again. So you’d alternative 2 exercises and once, then have a short break before doing the same again. It saves as much as 15 mins that you’d otherwise just be standing around. Any issues let me know.
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!”
2km WU @ Easy Pace (RPE: 2)
8 x 100 metres Strides (RPE: 9)
10km @ 10km Pace (RPE: 6-8)
2km CD @ Easy Pace (RPE: 3)
Control what you can. The warm up, strides, getting the early pace right and staying positive when it gets tough. You got this!! If it’s a hilly route do your research.
