A nice break from the long run but still a really good week in terms of pts with a couple of quicker sessions. They don’t have to be super fast. Galley Hill a good option for the hill reps. Don’t worry about pace at all, the hill and short recoveries will make it challenging. Focus on good form and keeping the RPE around 8. My Tuesday evening gang will be doing hills over Galley Hill in the evening if you did want to join us but that’s a much tougher session (40 mins continuous running, up and over the hill), but just wanted to mention it. Any problems let me know but keep up the great work Debbie.
A few wobbles, I don’t think I’ve been at my best this week but feel I got some hard work done at times.
Interesting you say that, in terms of not being at your best. Because that is actually your toughest week yet in terms of pts. 125 banked. Pushes your overall training back up to 98%. So loads of positives to take. Perhaps it was the increase that just left you tired, but you did really well. So excellent work Debbie/
Let me know if there are any machines you would like to add. Keep it consistent and you’ll continue to get stronger.
“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)
1 x 30 Second Hill Rep (RPE: 9)
60 Seconds Downhill @ Easy Pace (RPE: 4)
x 20
10 Mins CD @ Easy Pace (RPE: 3)
Great session as hill reps force you to run with good form, lifting the knees higher and really driving the elbows back. Work hard for the 30 seconds uphill, recovery back down for 60 seconds.
Let me know if there are any machines you would like to add. Keep it consistent and you’ll continue to get stronger.
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.
Flexibility is definitely very important to runners and yoga can help in that area!
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Running with others can reduce perceived effort so parkrun is a good option as an alternative speed session. 10 mins easy WU & CD please.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
