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“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
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.
Starting with the positives – I have managed to complete everything on plan this week 😊 and fully committed, even managed 2 s&c sessions. I am really getting in to these more so I can not thank you enough for encouraging and popping thes me in my plan.
Although it has been a really tough week with my leg, it’s mentally as well as physically been hard because I’m 💯 committed in my head, my body feels in the best shape with my endurance and stuff but my leg is causing me pain and discomfort and holding me back,
I’m scared it’s never going to feel ok again. But trying to stay positive and continue doing all that I can.
Well done Michelle. It will be interesting to see what the physio says and hopefully it’s probably something quite minor and might just need some extra rest or care. The fact you are still able to run suggests it’s nothing too bad. These things do come and go. Being on plan will always deliver results, and whilst my plans are lower volume than many, to get those results we do have to push beyond our current limits to a small degree, so there’s always that risk. It’s just being smart when we do experience niggles like this and coming out the other side. You’ll be amazed at our bodies abilities to repair themselves though. So keep the faith.
“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!”
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.
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.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
75 Mins @ Easy Pace (RPE: 3)
Nice and easy!! Why 75 mins and not 60? To hit that training load target and ensure your plan is as consistent, week in week out as possible, to reduce that risk of injury.