17 POINTS
Let me know if there are any machines you would like to add. Keep it consistent and you’ll continue to get stronger.
I did have 200s in there again but that felt lazy so I’ve given you a slightly different speed session this week and it’s a bit more fun I think and not as fast. You don’t need to be going too quick right now, this is just to get that heart rate up as there will be times on that HHM course that you’re going to be working hard, so see the Tuesday session as preparation for those hills. A much lighter Sunday run as we are now easy back ready in time for the big day. Any problems let me know. Most of the hard work is now done, just a case of finishing the job off.
Let me know if there are any machines you would like to add. Keep it consistent and you’ll continue to get stronger.
10 Mins WU @ Easy Pace RPE: 3
5 Mins @ 5k Pace RPE: 8 (120 Secs)
5 Mins @ 5k Pace RPE: 8 (120s)
3 Mins @ 3K Pace RPE: 8 (90s)
3 Mins @ 3K Pace RPE: 8 (90s)
2 Mins @ <3K Pace RPE: 9 (90s)
1 Min @ <3K Pace RPE: 9 (90s)
10 Mins CD @ Easy Pace RPE: 3
A good speed session and a chance to increase pace as the reps get shorter. Work hard and enjoy!
Flexibility is definitely very important to runners and yoga can help in that area!
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!”
Let me know if there are any machines you would like to add. Keep it consistent and you’ll continue to get stronger.
80 Mins @ Easy Pace (RPE: 3)
Try and keep it easy. It all depends on your current level. If slowly adding time to your long run the last 10-20 mins might be tough. Focus on good form.
