0 POINTS
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
See how you feel Tuesday. Although if going for the big one Sunday, then getting some speed in the legs might not be a bad idea. You could always do them at slightly lower effort. I’ll always be honest with you as I think that’s my job. Am I fan of the sub 90 min strategy? No, not really. I think it’s a big ask, it’s possible, but equally I was there that day you had the problems at parkrun, so I will always have some caution. Jamie T is a beautiful runner and likely to be chasing a 1:32. That could be an alternative goal if you wanted to run with him. Have a think and happy to discuss in more detail. Were this not so soon after the efforts of Seville and last weeks little illness I would probably say go for it.
“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
8 Mins @ HM Pace RPE: 6 (2 Mins Recovery)
8 Mins @ 10k Pace RPE: 7 (2 Mins)
6 Mins @ 5K Pace RPE: 8 (2 Mins)
8 Mins @ HM Pace RPE: 6
10 Mins CD @ Easy Pace RPE: 3
A good session to practice some HM pace, but also appreciate the variation between the speeds at different distances. Work hard, run tall, smile. You got this.
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.
| Step Ups | 1 x 70 Secs |
| Split Squat | 3 x12(5kg) |
| Glute Bridge | 2 x 14 |
| Single Leg Deadlift | 2 x 12(5kg) |
| Forward Lunge and Rotation | 2 x 12(5kg) |
| Bent Over Row | 2 x 14(5kg) |
| Russian Twist | 2 x 12(5kg) |
| Squats | 2 x 15 |
| Plank | 2 x 60 Secs |
| Bicep Curls | 2 x 15(5kg) |
| Tricep Dips Dumbbells | 2 x 15(5kg) |
| Wall Sits | 2 x 60 Secs |
| Dead Bugs | 2 x 15 |
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
“Easy means Easy! Not 5k pace, not 10k pace, not even marathon pace. Easy pace!! 😉”
Save those legs for the bigger sessions and enjoy running comfortably among the pack.
Thank you.
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.