I’ve given Karl the same session Sunday and you two are a similar pace at the moment so if you could team up to do this that would be great. Perhaps ping him a message to arrange. Other than that, just the two midweek runs as normal. Keep up the great work Adrian.
Recoveries: Just 30s between sets. Take a little longer if you start to find it tough.
A really quick 15 minute core workout!! Click on the exercise to view the workout
Big session this! But ideal if you have a hilly race coming up. Focus on good form and don’t go off too hard in rep 1, let the hill make it tough. Good luck! You got this. Run tall & proud.
Keep the RPE down, have a chit chat & Don’t forget those strides 😜
| Squats | 45s x 2 |
| Calf Raises | 30s x 2 |
| Split Squat | 60s x 2 |
| Wall Sits | 60s x 2 |
| Single Leg Deadlift | 60s x 2 |
| Crab Walks | 30s x 2 |
15 minutes. Bish. Bash. Bosh. Add some weights once ready to progress with some of 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!”
7km @ Easy Pace (RPE: 3)
7km @ Marathon Pace (RPE: 5)
7km @ Half Marathon Pace (RPE: 6)
A really good half marathon session. Slowly increasing the pace and finishing at goal pace on tired legs. Those last 7km should be tough but keep working hard to maintain that pace. You got this!!
