Weekends are going to get tougher going forward 🤯 Time on feet is crucial for ultras. What isn’t as important is pace on the long runs. So some hill walking is fine, but if you can run, you’ll still benefit from that. If you walk too much your fitness will regress. So I’s save the walking when we starting hitting 3 hours plus+ Any problems this week just shout, but well done on completing 6 plans and the recent PBs.
Sorry for the late feedback!
Good week but again sorry I didn’t do Sundays run!!
Happy with my long Saturday run and good to know I can push the pace at the end if needed!!
Noted about Su 👍
No worries. And not a terrible week by any situation. We have dropped to 81% of training overall completed (last 5-6 weeks, just started collecting this data). The nearer to 100% the better but I think given your family and work commitments we need to cut you some slack. But it’s a good stat to focus on and if you ever want me to tweak the training to ensure that increases just ask. 90%+ come HHM would be a good target.
Always fun to train in a group. Ask for help if unsure on your technique on the exercises.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
| Single Leg Calf Raises | 2 x 12 (12) |
| Single Leg Deadlift | 2 x 12 (12) |
| Wall Sits | 2 x 100 Secs |
| Goblet Squat | 3 x 14 (12) |
| Single Leg Glute Bridge | 2 x 15 (RB) |
| Forward Lunge and Rotation | 2 x 15 (12) |
| Kettlebell Bent Over Row | 2 x 12 (12) |
| Kettlebell Clean and Press | 2 x 12 (12) |
| Crab Walks | 2 x 15 (12) |
| Side Lunges | 2 x 15 (12) |
| Dead Bugs | 2 x 15 |
| Plank | 2 x 60s |
| Russian Twist | 2 x 15 |
60 Mins @ Bimble Pace (RPE: 3)
8 x 100 metre Strides (RPE: 8)
60 Second Recoveries
I had to create a new session for you guys. Have fun. 60 mins easy is perfect in terms of training load. Don’t forget those strides as well (if highlighted)
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
140 Mins @ Easy Pace (RPE: 3-6)
Keep the long runs at a low effort level. Obviously the longer the time wears on the harder the run will become. Make sure you hydrate and take fuel with you.
2km WU @ Easy Pace (RPE: 2)
5k @ 5K Pace (RPE: 6-9)
2km CD @ Easy Pace (RPE: 3)
Sometimes it’s good to do a 5k time trial in training just to see where the fitness is at. Parkrun is a good alternative but I appreciate that’s not an option for everyone.
