I’ve added in the race on Sunday. You could if you wanted also do an easy parkrun Saturday and just leave out the strides and CD on Sunday. That would see you hit your targets. But another good week and a chance to test that fitness in Sunday’s Xmas 10K. Keep up the hard work Sarah.
Week went pretty well overall, ended on a high with a strong 10k race.
It’s amazing that it only takes one good run to turn things around and it’s important to remember that if things are not always going that well. So pleased that Sunday was such a success and hopefully sets us up nicely to kick on into the new year. Well done Sarah.
Recoveries:
100 & 200m: 60 Seconds
400m: 90 Seconds
800m: 120 Seconds
A good session to do on the track. Really work hard during these reps to try and hit those targets. To get faster over 5k we need to train quicker in sessions like this. Perhaps start at the first bend so the 400s & 800s will begin at the start line. Go get ’em!!
Always fun to train in a group. Ask for help if unsure on your technique on the exercises.
“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!”
The biggest mistake we can make with these recovery runs is running too fast. This will mean when our harder sessions come round we are still fatigued and not able to put enough effort in to make the necessary gains.
2km WU @ Easy Pace (RPE: 2)
8 x 100 metres Strides (RPE: 9)
10km @ 10km Pace (RPE: 6-8)
2km CD @ Easy Pace (RPE: 3)
Control what you can. The warm up, strides, getting the early pace right and staying positive when it gets tough. You got this!! If it’s a hilly route do your research.
