Obviously Sunday is the highlight. If the club are doing shorter reps on Tuesday, then mile reps is an obvious session this week. Rather than smashing them all out at 10k pace though I think a progression session would be a great challenge. 1 mile at marathon pace, 1 at half pace, 1 at 10 mile pace, 1 at 10k pace, 1 at 5k pace. The reason I like this is it keeps you going off too fast and getting progressively quicker through the session, something we want to do Sunday. Anyhow see what happens on Tuesday, but I think you’re running really well right now and excited to see what you can do Sunday. Drop me a DM if you want to discuss pacing. I have done Canterbury before but appreciate the course has changed now. Worked out well that it’s timed with a recovery week so hopefully you hit the start line feeling fresh.
Good week, obviously the weekly miles took a hit this week but worth it I think racing Sunday. Legs feel ok, will see how they feel tomorrow but all is well. 32mi for the week.
Good to have a lighter week and take advantage of that Sunday. Don’t get too caught up in “number of miles ran”. I hear that all the time as an indicator of how much someone is training, but it’s so misleading. It was good to see one of the top running influencers achieving new PBs off 30% lower mileage than before (topping it up with cycling) as I think there’s evidence straight away that “miles” isn’t the most important factor. “Training Load” is! And anyone who keeps going on, oh I ran …. miles this week, doesn’t truly understand how smart training works. If any one says that to you next time, your reply should be, I’m training at 104% of my coaches target. Sorry, rant over. Great week Adam and congrats on the PB, delighted you snuck in. Any good pictures I can share on my socials. I saw the team one but didn’t want to use that without the other runners permission.
| Step Ups | 60 Secs |
| Russian Twist | 2 x 12 (5kg) |
| Wall Sits | 2 x 75 Secs |
| Split Squat | 2 x 12 (10kg) |
| Press Up | 2 x 16 |
| Hip Abduction Isometric | 2 x 10 |
| Goblet Squat | 3 x 12 (10kg) |
| Plank | 3 x 75 Secs |
| Forward Lunge and Rotation | 2 x 16 |
| Single Leg Calf Raises | 2 x 12 (10kg) |
| Single Leg Deadlift | 2 x 10 (10kg) |
| Side Planks | 2 x 40 Secs |
| Kettlebell Bent Over Row | 2 x 13* (10kg) |
| Kettlebell Clean and Press | 2 x 8* (10kg) |
1.25 Mile WU @ Easy Pace (RPE: 3)
1 Mile Reps @ 10k Pace (RPE: 7)
3 Mins Recovery
x 5
1.25 Mile CD @ Easy Pace (RPE: 3)
Breaking down your 10k goal pace into mile reps should make it more manageable and give you practicing running at that speed and RPE.
| Step Ups | 60 Secs |
| Russian Twist | 2 x 12 (5kg) |
| Wall Sits | 2 x 75 Secs |
| Split Squat | 2 x 12 (10kg) |
| Press Up | 2 x 16 |
| Hip Abduction Isometric | 2 x 10 |
| Goblet Squat | 3 x 12 (10kg) |
| Plank | 3 x 75 Secs |
| Forward Lunge and Rotation | 2 x 16 |
| Single Leg Calf Raises | 2 x 12 (10kg) |
| Single Leg Deadlift | 2 x 10 (10kg) |
| Side Planks | 2 x 40 Secs |
| Kettlebell Bent Over Row | 2 x 13* (10kg) |
| Kettlebell Clean and Press | 2 x 8* (10kg) |
The only real mistake you can make here is going too fast. Try and pick a flat route as well. Finish off with the strides. Total time needed is 60 mins.
It’s important to keep the easy runs easy. Focus on good running form and low heart rate.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
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 💪
