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“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Recovery week. Yippee!! Enjoy. Although still 2 pretty tough sessions. If you can combine Saturday with parkrun that should make it easier to hit target pace. Keep up the great work Ben.
Good to have an easier week and worked well as busy on Sunday, so would have struggled to do a long run. Ready to step up again now.
That’s why these recovery weeks are so good, they leave you ready to go again, which is important coming into some tough weeks. Keep it up Ben, you’re going great guns right now.
“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.
*single leg exercises so divide the time by half and do on both sides.
Superset (combine) two exercises together. For example. 45 seconds of squats and then straight into 45 seconds of Russian Twist. Keep going until you have completed all the sets of both exercises and then take a 60 seconds rest before moving onto the next 2 exercises and repeat the process. This should allow you to get the whole session complete in around 35 minutes.
Add weights to make the exercises more challenging.
60 Mins @ Bimble Pace (RPE: 3)
8 x 100 metre Strides (RPE: 8)
60 Second Recoveries
I had to create a new session for you guys. Have fun. 60 mins easy is perfect in terms of training load. Don’t forget those strides as well (if highlighted)
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
10 Mins WU @ Easy Pace (RPE: 2)
60 Mins @ Half Marathon Pace (RPE: 6-8)
10 Mins CD @ Easy Pace (RPE: 3)
A good opportunity to practice goal pace for an steady run. The more comfortable you get at goal pace the easier it will feel on race day.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”