A couple of really good sessions in there this week. We can mix up the cross training if you wanted and perhaps add a bit more in replacement for some miles if the adductor is still playing up. If you’re going into the gym for the Stair Climber you could switch the 50 mins easy for time on the elliptical or rower. Happy to mix it up. Happy New Year Steve.
Well what can I say really, definitely not an ideal week training and pretty disheartening to not be able to get out in the countryside. But atleast im still getting some training done, I think I will leave the running till Thursday then try a treadmill jog to test the leg. I was thinking thou even with this niggle i have now im probably still doing more load than I was 5 months ago, and after weighing myself on xmas day I have lost 4lb in the week. I want to try and get to the 10st mark but without loosing strenght that would be a great race weight I think.
Yeah still a decent week, and as you say, probably the level you were working too not that long ago. I’m keeping more stats now and this week still leaves you at 100% of training overall, which is pleasing. Sensible to be rest up for a bit. I wouldn’t get fixated on weight though. You want to make sure you’re getting enough food in too, otherwise that’s when real problems start to occur. Not that you need me to tell you that, but just thought it wise to mention. When I’ve seen you it looks almost impossible for you to lose anymore weight? Perhaps it was all the sweating on the stair climber that did it 😂
This session should last 40 minutes. Find a location where you can pick different points on the hill. Lamp posts are great. So for example you would run to the first lamppost and back to the bottom of the hill. Then to the second lamppost and back. Keep making the reps longer until you hit 20 mins, and then start making the reps shorter again.
So you might reach lamppost 12 in 20 mins, then next rep will be to lamppost 11, then 10, then 9 and so on, eventually returning to 1.
Use the downhill as your recovery. You should be working at an RPE of 8 up the hill, and a 3 downhill.
A tough session so important to pace yourself well. If you really want to make it challenge, push the pace downhill as well.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
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 20 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.
It’s important to keep the easy runs easy. Focus on good running form and low heart rate.
2km WU @ Easy Pace (RPE: 3)
5 x 1km @ 10K Pace (RPE: 7)
120s recovery
10 x 400 @ 5k Pace (RPE: 8)
60s recovery
2km CD @ Easy Pace (RPE: 3)
I love this session. One of my favourites. Important to keep those first 1km reps at 10k pace, otherwise you’re going to struggle to pick up the pace on the 400s. Make sure you take a day off to recover from this one, or at least run easy the following day.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Keep it easy but also focus on good form. If you can increase your cadence without raising your heart rate, then give it a go.
