8 POINTS
A combination of the arms and leg workout you were given before we started working together.
A good race to look forward to on Sunday and we’ll practice our form up the hills on Tuesday. Keep Wednesday nice and easy on the hills. You should be well prepared for Rye with the practice you get earlier in the week. Any problems let me know. Keep up the strong work Patrick.
A combination of the arms and leg workout you were given before we started working together.
10 Mins WU @ Easy Pace (RPE: 3)
60 Secs Uphill (RPE: 8)
90 Secs Downhill (RPE: 4)
45 Secs Uphill (RPE: 9)
75 Secs Downhill (RPE: 4)
30 Secs Uphill (RPE: 9)
60 Secs Downhill (RPE: 4)
x 5
10 Mins CD @ Easy Pace (RPE: 3)
Hills can really build your strength as well as improve your running form. This session is tough but will really help you make big gains. Use the downhill as a light recovery jog, so exact recovery times can be flexible.
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!”
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
A combination of the arms and back workout you were given before we started working together.
WU is key. CD not as important, but if you have done a fast 10 miles it’s recommended. Also if going for a quick one including drills and strides (4 bonus pts) is worth while too.
Knowing your goal pace beforehand is important and ensuring you don’t go off too quick is crucial. Obviously that will be determined by the elevation of the route. But I’m always happy to discuss pacing strategies and race tactics beforehand.
Good Luck!! You got this 💪