A couple of brilliant sessions in prep for HHM. The hill work Tuesday and the 10 mile reps Sunday (Lou has the same session). Ideally if you can come in just under 2 hour pace for those reps that would be ideal as on the flats at HHM we are going to have to run quicker than 2 hour pace to make up for the time we lose up the hills. 8:50 per mile would be about right. Any problems let me know. Keep up the great work Michelle. I might even join you and Lou Sunday as I have 100 mins in my plan, it would be a good chance for me to practice my pacing and I know a few others who might be keen to join us. But I will let you know.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
This session should last 40 minutes. Find a location where you can pick different points on the hill. Lamp posts are great. So for example you would run to the first lamppost and back to the bottom of the hill. Then to the second lamppost and back. Keep making the reps longer until you hit 20 mins, and then start making the reps shorter again.
So you might reach lamppost 12 in 20 mins, then next rep will be to lamppost 11, then 10, then 9 and so on, eventually returning to 1.
Use the downhill as your recovery. You should be working at an RPE of 8 up the hill, and a 3 downhill.
A tough session so important to pace yourself well. If you really want to make it challenge, push the pace downhill as well.
“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 the RPE down, have a chit chat & Don’t forget those strides 😜
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
1 Mile WU @ Easy Pace (RPE: 3)
1 Mile @ Half Marathon Pace (RPE: 5-8)
3 Mins Recovery
x 10
1 Mile CD @ Easy Pace (RPE: 3)
Big half marathon session. If you can nail your goal pace on these splits then you are nicely set up to achieve your time on race day. Dig deep. These are the runs that matter the most.
