I’ve tweaked it slightly to give you more rest. We’ve actually got a week off next week, but we can discuss that post Saturday and get some easy runs scheduled in, rather than complete rest, but it will be a good opportunity to get some extra recovery before we dive into the next stage of this training block. As for Sunday, you’re running really well, give it your best shot and don’t put too much pressure on yourself in terms of timings. Let’s be honest, if we were going to pick a race to run a fast half marathon, this would be right near the bottom of potential options.
Decent week in all and a pretty good end to my year of racing it was a shame i had to do it all on my own but nonetheless it was good to tick it off as a one and done race.
Looking forward to some xc now I will have to have a chat with you about some races in January and February I want to do. Legs are pretty good so am up for some training this coming week if possible might do track Wednesday as I want tonpop down there anyway to see some people, although I may only do half the session depending on the legs.
Great work Steve and an excellent result Sunday. More than happy if you want to run this week. Please keep me posted though as I like to stay in the loop. I got injured on my week off plan which still really upsets me know and wish I hadn’t done what I did. Also important to have that chat about races, as I think Sunday did highlight the importance of picking the right ones.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
2km WU @ Easy Pace (RPE: 3)
5km @ Half Marathon Pace (RPE: 6)
3 minutes recovery
5 x 200 metres @ Target Time (RPE: 9)
60 second recoveries
2km CD @ Easy Pace (RPE: 3)
A really good session to do the week of a half marathon. A chance to practice race pace at a lower volume and get some speed in the legs.
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.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Stick to your goal pace early on and it should feel easy. Dig deep in those final 5km to achieve your goal. The biggest mistake you can make is getting swept along in the early stages and going off too fast.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
