This is the toughest week on the plan and the first time you’ll hit a massive 120pts. But once you’ve completed this week it gets a lot easier. Next week and the build up to HHM will be a lot lighter. So the idea is we challenge you this week and then recover ready for the big day. If that 4th run is an issue let me know. Any problems just shout, but keep up the great work, we are so close now.
10 Mins WU @ Easy Pace RPE: 3
8 Mins @ HM Pace RPE: 6 (2 Mins Recovery)
8 Mins @ 10k Pace RPE: 7 (2 Mins)
6 Mins @ 5K Pace RPE: 8 (2 Mins)
8 Mins @ HM Pace RPE: 6
10 Mins CD @ Easy Pace RPE: 3
A good session to practice some HM pace, but also appreciate the variation between the speeds at different distances. Work hard, run tall, smile. You got this.
“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.
| Elliptical | 15 Mins |
| Stair Master | 10 Mins |
| KettleBell Swings | 2 x 10 (12kg) |
| Farmers Walk | 2 x 60s (9kg) |
| Seated Row | 2 x 15 (31kg) |
| Russian Twist | 2 x 15 (3kg) |
| Plank | 2 x 40s |
| Ab Crunch | 2 x 15 (22kg) |
| Glute Bridge | 2 x 12 |
| Leg Press | 2 x 15 (31kg) |
| Calf Raises | 2 x 15 (3kg) |
| Shoulder Press | 2 x 10 (3kg) |
40 Mins @ Easy Pace (RPE: 3)
8 x 100 metre Strides (RPE: 8)
60 Second Recoveries
Keep the 40 mins easy and don’t forget those strides. Without them you won’t improve and will fall short of your weekly targets.
All about time on feet. Don’t focus on pace. Instead keep that effort level down and concentrate on good running economy. Fuelling and hydration key too.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”