Well timed lighter week with the idea of having you fresh for the Sussex Downs Half next Saturday. Tuesday’s session is different from the team. Perhaps if Ellen wanted to join the group you could do Filsham & Maize Hill & London Road and then meet us back at the start 🤔
Not a bad first week of tapper even with the crappy calfs. I did look back through my diary and it seams the last time I had the 4321 session I had issues after that last time, maybe something to consider moving forward I may ad a race in at the end of January too the ashdown forest 10mile from nice work. 1500ft of elevation so right up my street really. Im looking forward to the race i just have to hope I dont get ill as susannah has come down with a bug unfortunately. I have everything crossed I dont get it.
That’s interesting about the 4321 and definitely worth factoring that in. Perhaps we don’t need to got that hard before a race. It’s a pretty big session to be fair and even more so when you’re involved because you like to add in those hills. Keep your distance from Susannah and hopefully all goes well in the build up for Saturday.
| Barbell Squat | 2 x 8 (50kg) |
| Single Leg Squats | 2 x 15 (20kg) |
| V Snaps | 2 x 25 |
| Single Leg Calf Raises | 2 x 12 (25kg) |
| Flutter Kicks | 2 x 60s |
| Kettlebell Hip March | 2 x 12 (8kg) |
| Tib Raises | 2 x 35 |
| Bent Knee Calf Raises | 2 x 15 (25kg) |
| Russian Twist | 2 x 25 (14kg) |
| Press Up | 2 x 25 |
| DeadLift | 2 x 8 (50kg) |
60 Mins @ Easy Pace (RPE: 3)
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.
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
1 Mile WU @ Easy Pace RPE: 3
5 Miles @ HM Pace RPE: 6
1 Mile CD @ Easy Pace RPE: 3
Sometimes simple is the best. Dial in to that Half Marathon pace. Try not to rely on your watch too much and feel if your pace changes.
| Barbell Squat | 2 x 8 (50kg) |
| Single Leg Squats | 2 x 15 (20kg) |
| V Snaps | 2 x 25 |
| Single Leg Calf Raises | 2 x 12 (25kg) |
| Flutter Kicks | 2 x 60s |
| Kettlebell Hip March | 2 x 12 (8kg) |
| Tib Raises | 2 x 35 |
| Bent Knee Calf Raises | 2 x 15 (25kg) |
| Russian Twist | 2 x 25 (14kg) |
| Press Up | 2 x 25 |
| DeadLift | 2 x 8 (50kg) |
40 Mins @ Easy Pace (RPE: 3)
The biggest mistake we can make with these recovery runs is running too fast. This will mean when our harder sessions come round we are still fatigued and not able to put enough effort in to make the necessary gains.
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
10 Mins WU @ Easy Pace (RPE: 3)
40 Mins @ HM-Marathon Effort (RPE: 6)
10 Mins @ Easy Pace (RPE: 3)
Find a hilly route and push the pace a little. The uphills will naturally make the RPE increase. Try to attack the downhills as well, then ease off a touch on the flat. This is a session though so effort should be quite high during the 40 mins on.
