Again another week to look forward to. Track on Monday, always great. 2:40 approx for your laps. I’ll tell you what would really impress me and I think you and Rachel could do this. Last rep – 4 laps (2:30 average). Challenge accepted? Wednesday with the gang and the weekend long run, longest yet, longest on the plan, only 4 weeks until HHM, you can do this ๐ช 116 pts up for grabs, the highest total so far on this plan.
Recoveries: 120 Seconds
A really good session if working towards a 10k or even a half marathon to work on speed endurance. This will be tough, but dig deep and focus on staying relaxed, running with good form and hitting those pace targets. You got this.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Keep the RPE down, have a chit chat & Don’t forget those strides ๐
A good home workout for the legs. No weights needed, but if you do have some that will add to the difficulty. Recoveries around 30-60s. If time is limited then combined two exercises together. So whilst recovering from squats for example you could be doing your calf raises. This could save you as much as 15 mins.
A good warm or recovery session. Rubbish in terms of accumulating pts but can help prepare you for what is coming next.
Recoveries: 30-60s. If time is limited then do 2 exercises together and remove the recoveries.
*Each side (double the reps). So 2 x 30 second Side Planks = 4 in total (2 on each side).
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
170 Mins @ Easy Pace (RPE: 3-6)
Some serious distance here so make sure you prepare well. Take fuel and water, make sure you are wearing the right clothing for the conditions. The longer the run, the more important preparation becomes.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”