The speed workouts are all short reps right now. It’s an approach I’m using so we can bring that speed down and then add the endurance as we get closer to the race season. Sunday, I’d be inclined to keep that on the trails, no need to be pushing the pace there. We’d need to be smashing out huge mileage right now. But another really good week. Keep up the great work.
Another solid week in the bank love how this is going atm and fingers crossed it continues.
It’s really exciting right. I was apprehensive but feel like you’ve taken on board the extra load really well. Keep doing what you are doing and it could get interesting next year. Great work Steve.
10 Mins WU @ Easy Pace (RPE: 3)
4 min @ 5k Pace (RPE: 8)
2 min recovery
3 mins @ 3K Pace (RPE: 8)
90 secs recoveries
x 2
2 mins @ <3k Pace (RPE: 9)
90 secs recoveries
x 3
4 x 1 min @ All In (RPE: 9)
60 sec recoveries
x 4
10 Mins CD @ Easy Pace (RPE: 3)
Always a favourite with the team! Keep that first rep at 5k pace and then start to ramp up that speed. Enjoy!
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Keep the RPE down, have a chit chat & Don’t forget those strides 😜
1 Mile WU @ Easy Pace (RPE: 3)
3 Miles @ Marathon Pace (RPE: 5)
3 Miles @ Half Marathon Pace (RPE: 6)
1 Mile CD @ Easy Pace (RPE: 3)
A good session to mix up paces. WU & CD very important to slowly build the pace.
130 Mins @ Easy Pace (RPE: 3-5)
Pushing beyond that 2 hour barrier is a good mental win. Important to be fuelling and staying hydrated on these runs.
