Squeezing quite a lot into the end of the week. Important we don’t go too big at the weekend and do a hard parkrun before the 10 miler. I wasn’t sure on your availability for Tuesday so put a session in there on the off chance you can get out before flying off to Naples. I hope it’s a successful trip. Any issues with the plan just let me know.
| Step Ups | 60 Secs |
| Wall Sits | 2 x 60 Secs |
| Reverse Lunge | 2 x 10* |
| Incline Press Up | 2 x 15 |
| Glute Bridge | 2 x 15 |
| Russian Twist | 2 x 15 |
| Plank | 2 x60s |
| Single Leg Deadlift | 2 x 10 |
| Squats | 2 x 15 |
| Calf Raises | 2 x 15* |
| Flutter Kicks | 2 x 30s |
| Side Planks | 2 x 20s |
| Side Leg Raises | 1 x 10* |
| Clam Shells | 1 x 10* |
2km WU @ Easy Pace (RPE: 3)
1km @ 10K Pace (RPE: 7)
200 Metres @ 3K Pace (RPE: 8)
120 Second Recovery
x 6
2km CD @ Easy Pace (RPE: 3)
I love this session. It’s very challenging. To clarify it’s reps of 1200 metres with the last 200 metres at a quicker pace. If you get the pace right for the 1k part of the rep, there should be a little bit of energy left to increase the speed for 200 metres at the end. You’ll be working really hard at that point. Enjoy. You Got This.
“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!”
Keep that RPE down. You want to be able to run and chat, speaking of which, joining a group can add to the enjoyment here.
“Easy means Easy! Not 5k pace, not 10k pace, not even marathon pace. Easy pace!! 😉”
Save those legs for the bigger sessions and enjoy running comfortably among the pack.
Thank you.
WU is key. CD not as important, but if you have done a fast 10 miles it’s recommended. Also if going for a quick one including drills and strides (4 bonus pts) is worth while too.
Knowing your goal pace beforehand is important and ensuring you don’t go off too quick is crucial. Obviously that will be determined by the elevation of the route. But I’m always happy to discuss pacing strategies and race tactics beforehand.
Good Luck!! You got this 💪
