I’ve kept it lighter after your feedback Saturday and tried to find a relatively straight forward and not too demanding speed session for you this week. But just see how things pan out and hopefully we can arrange a time to chat soon.
Not a bad week in all got the millage in the legs which is the main thing really. I ha e been asked if I will pace my nephew at park run next week he wants a pb if the weather is good so that will be my speed test for next week his current pb is 18:01 I think. Glad to see you got out for a nice long run the other day hope you enjoyed that. I think after next week I should be ok to start doing some speed work and I will also join HAC so I can do the track with the fast lot.
Glad you are seeing signs of improvement. Shall we try and piece together a new plan starting next Monday? Let me know if that’s a goer and if we need a chat we can fit that in somewhere. Really like the idea of AC every few weeks on a Tuesday evening. I think that will really help and get the best out of your speed work, competing with those stronger runners. Saturday will be a good indicator. It’s actually pacers day, so not sure how much your nephew wants to improve by but you could stick on an 18 vest and go for 17:45 🤔 Although that said if he starts to struggle you would have to leave him behind which might not go down well with the fam 😂 2 excellent marathon results yesterday for the team as well which again supports this approach I’m using, so very pleased.
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.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
2 Km WU @ Easy Pace (RPE: 3)
1 Km @ Marathon Pace (RPE: 5)
1 Km @ Half Marathon Pace (RPE: 6)
1 Km @ 10 Mile Pace (RPE: 6)
1 Km @ 10K Pace (RPE: 7)
1 Km @ 5K Pace (RPE: 8)
1 Km @ 3K Pace (RPE: 9)
2 Km CD @ Easy Pace (RPE: 3)
A challenging but rewarding session where you can experience what it feels like to run at different paces.
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.
A great form of cross trainer for us runners. Take a few minutes to warm up at find your stride but then push hard. You can real bang for your buck with just 30 mins on the stair climber. I hit around level 10 when doing these but find the right speed for you that you can maintain, but you find this tough.
Slowly adding time to your longer runs is the way forward. Keep the effort level down and continue to check in with your form.
