30 POINTS
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.
This schedule is on the assumption the knee is ok. If it’s not then we definitely need to make some changes and have more rest. But let’s see how the long run went on the weekend before making those decisions. Only 4 weeks to go now. Very exciting. Keep up the great work Tina.
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.
The only real mistake you can make here is going too fast. Try and pick a flat route as well. Hills will push that RPE too high.
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)
12 Mins @ HM Pace (RPE: 6)
2 Mins Recovery
5 x 2 Mins @ 5K Pace (RPE: 8)
60 Second Recoveries
12 Mins @ HM Pace (RPE: 6)
10 Mins CD @ Easy Pace (RPE: 3)
A good speed session to practice some half marathon pace!
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
70 Mins @ Easy Pace (RPE: 3)
Keep the effort level down on these easy runs and focus on good running mechanics.
90 Mins @ Easy Pace (RPE: 3)
Keep this nice and easy. Focus on good form & efficient running economy. RPE should be around the 3/10 which means you can run and chat.