Something a bit different on the Sunday, but can be easily done within the 2 hour long run. Wednesday is a really good opportunity to showcase how well you are running right now. But also being so early in this plan there’s no need to put any pressure on your shoulders, just go and put in a strong effort. If you do that you have to be happy. Moving strides from Thursday to pre 5k race is an option too. Any problems though let me know. Excited to see what you produce on Wednesday.
A good home workout for the legs. No weights needed, but if you do have some that will add to the difficulty. Recoveries around 30-60s. If time is limited then combined two exercises together. So whilst recovering from squats for example you could be doing your calf raises. This could save you as much as 15 mins.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
I’m a big fan of consistent splits. With any race avoiding getting swept away with the crowds is key, so focus on that early pace and hold back, settle into a rhythm. Km 4 is often the hardest, so zone in on 4 and dig deep. You got this!
A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.
60 Mins @ Bimble Pace (RPE: 3)
8 x 100 metre Strides (RPE: 8)
60 Second Recoveries
I had to create a new session for you guys. Have fun. 60 mins easy is perfect in terms of training load. Don’t forget those strides as well (if highlighted)
“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.
