Only 1 session at the moment, but perhaps if you feel tired Monday we could take that as a rest day and shuffle a few bits around to squeeze in a tempo based run as well as the easy miles. But let’s see how you feel. The long run is pretty much a session in it’s own right to be fair, even if you are running at a steady pace. Any problems let me know. Keep up the great work Ben.
Not an ideal week, since I missed a few of the midweek targets. But I was really pleased to get the long run under my belt and felt pretty good. Tbh, I think returning to 5aside after a few months of not playing has tired the body a bit. But, looking forward to pushing on now. Half only 2 months away and may look to get a 10 or 15k in the diary beforehand (will let you know obvs)
I’ve added some pts on for the 5-aside. Might be worth wearing your watch so we can have a look at HR and calories burned to get an idea of what contribution it makes to the weekly training. So not a disaster. We are at 92% overall at the moment. The goal should be to get that back above 95% for race day. I love numbers and hoping that can help motivate yourself and the team to keep hitting the targets.
Keep the RPE down, have a chit chat & Don’t forget those strides 😜
I’ve created a good all round gym session here. There might be some exercises the physio has given you that we need to work in. Let me know the key ones from that and I can chop and change a little. It might take us a while to get it perfect but those that have made the best gains with their strength work just do the same thing week in week out with only a few tweaks here and there.
If time is limited what I do is pair exercises together and go from one to the other without the recovery. I’ve tried to pair some up for you. For example you could do 3 x 15 Bicep Curls and then use the same barbell for your deadlifts, so straight away you’re saving about 3-4 mins by not needing 60s recovery in between each of those exercises.
2km WU @ Easy Pace (RPE: 3)
1km @ 5k Pace (RPE: 8)
2 minutes recovery
x5
2km CD @ Easy Pace (RPE: 3)
Classic session. Super simple. The end result being you have a better understanding of your current time for a 5K. Work hard and ideally finish each rep a few seconds quicker than your current 5k pace.
70 Mins @ Easy Pace (RPE: 3)
Keep the effort level down on these easy runs and focus on good running mechanics.
I’ve created a good all round gym session here. There might be some exercises the physio has given you that we need to work in. Let me know the key ones from that and I can chop and change a little. It might take us a while to get it perfect but those that have made the best gains with their strength work just do the same thing week in week out with only a few tweaks here and there.
If time is limited what I do is pair exercises together and go from one to the other without the recovery. I’ve tried to pair some up for you. For example you could do 3 x 15 Bicep Curls and then use the same barbell for your deadlifts, so straight away you’re saving about 3-4 mins by not needing 60s recovery in between each of those exercises.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
160 Mins @ Easy Pace (RPE: 3)
This is the sort of distance where fuelling is now a priority. You’ll also start to get tired legs, but unless there is any specific pain, keep going, you’ll be amazed how far you can run on tired legs.
