At first we just want to build up your aerobic base, so lots of steady easy runs, increasing the mileage. Once we achieve that then we can add in the speed work to really make some progress, but we don’t need to do that for a while. That said if you ever want to join in a session, we can work it into the plan.
45 Mins Step
45 Mins Weights
45 Mins Bungee
Step. Bungee. Weights. Great use of a Monday night!! If tired from the Sunday long run then take it a bit easier.
50 Mins @ Easy Pace (RPE: 3)
It’s important to keep the easy runs easy. Focus on good running form and low heart rate.
45 Mins @ Varied Intensity (RPE: 3-9)
A great way to get the heart pumping to some banging tunes. Have fun 😁
40 Mins @ Easy Pace (RPE: 3)
The biggest mistake we can make with these recovery runs is running too fast. This will mean when our harder sessions come round we are still fatigued and not able to put enough effort in to make the necessary gains.
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
100 Mins @ Easy Pace (RPE: 3)
Slowly adding time to your longer runs is the way forward. Keep the effort level down and continue to check in with your form.
