18 POINTS
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.
Saturday’s 40 mins is the Pudding Dash and reducing Sunday to 90 mins is a good idea with a lot of people likely to be doing the Xmas Eve run.
Great week! Felt good.
Another strong week. I’m happy to raise the bar if you feel the potential is there. I think there is definitely scope for that. But if we did rather than just smashing out more pointless miles, that will risk injury, I’d rather we look at more S&C or potentially some cross training. Let me know what you think. But great work Lindsey and thanks again for leading Sunday.
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.
Recoveries:
100 & 200m: 60 Seconds
400m: 90 Seconds
800m: 120 Seconds
A good session to do on the track. Really work hard during these reps to try and hit those targets. To get faster over 5k we need to train quicker in sessions like this. Perhaps start at the first bend so the 400s & 800s will begin at the start line. Go get ’em!!
Trust your PT.
Always explain to your PT what else you are doing this week so they can adjust the session accordingly.
Keep the RPE down, have a chit chat & Don’t forget those strides 😜
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
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.
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.