30 POINTS
Slowly adding time to your longer runs is the way forward. Keep the effort level down and continue to check in with your form.
Ignore the 100 mins Monday. I’ve only put that in because it’s 30pts and that’s my best guess as to the demands of your lactate test. But until you’ve done that and we can discuss how tough it was, we can’t really plan the rest of the week. If you feel fresh after that then AC Track would be an option for example. Ideally I’d also like you up at 140+ pts per week if not 150. We are behind because there’s still no S&C. Did you want to try and add some in this week? We could go back to basics, squats, calf raises, deadlifts, wall sits, lunges etc etc? Just to compliment the running. But as mentioned tick Monday off and then we can reassess.
Slowly adding time to your longer runs is the way forward. Keep the effort level down and continue to check in with your form.
10 Mins WU @ Easy Pace (RPE: 2)
Group session as instructed (RPE: 7-9)
10 Mins CD @ Easy Pace (RPE: 3)
Hastings AC have some really strong runners, so this is a very good session for sub 20 5k athletes. Tuesday’s they normally do longer reps and between 25-30 mins of running.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
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.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
10 Mins @ Easy Pace (RPE: 3)
XC Event @ Varied Pace (RPE: 8)
10 Mins @ Easy Pace (RPE: 3)
XC is hard, but that also means it can be great for improving your fitness if you work at the right intensity.
