Another strong week. Into the 2nd half of this plan as well so edging closer to London and just a little nod of the important of keep going, but you’re doing great. A few quicker miles Sunday too, just to push the pace slightly and add some variety into the long run. We’ve got some bigger long runs coming either side of your week off. Keep up the great work Tina.
I think that was a good consistent week of training.. I do however sometimes wish everything didn’t feel so hard for me. I never really feel like I’m progressing but rather just getting by.
Great work Tina. Looking at some of your runs in more detail this week I think it’s just a case of doing them a bit too fast (the easy runs and even the marathon pace). The target paces are normally fairly accurate and if you stick to them you’ll probably find it feels much easier. A slower pace isn’t a negative either, because a lot of the best physiological benefits happen running at that lower heart rate. Plus if feels easier which in turn should make you feel stronger. Don’t be afraid to drop the pace as low as 11:15-11:30 for those easy runs on the seafront. I bet you’ll notice a big difference how you feel at the end.
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.
It’s important to keep the easy runs easy. Focus on good running form and low heart rate. Don’t forget your strides. Very important. 30-60 seconds recovery between strides.
45 Mins @ Varied Intensity (RPE: 3-9)
A great way to get the heart pumping to some banging tunes. Have fun 😁
10 Mins WU @ Easy Pace RPE: 3
20 x 60 Seconds @ Fast Pace RPE: 9
(60 Second Recoveries)
10 Mins CD @ Easy Pace RPE: 3
Don’t go off too fast as 20 reps is a lot. You should feel like you’re working at a very high effort level towards the last 15 seconds of each rep. Go get ’em!
“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!”
20 Mins @ Easy Pace (RPE: 3)
20 Mins @ Marathon Pace (RPE: 5)
x 3
A good opportunity to practice some marathon pace on your long run. Crucial if you have a time in mind. Also sometimes a good option to add some variety to a normal 2 hour long run.
