We are in a pretty meaty stage of this training. Hopefully it feels manageable but right now might be the time you are on the edge in terms of picking up a niggle. So if it feels too much, let me know and we can always tweak one of the sessions to make it easier. But keep going, the next 3 weeks, including race weeks are much easier, so that will hopefully help and leave you fresh come the 14th March to tackle the Centurion race.
| Split Squat | 2 x 10 |
| Plank | 2 x 50 Secs |
| Russian Twist | 2 x 20 (6kg) |
| Hundreds | 2 x 20 |
| Squats | 2 x 10 (10kg) |
| Wall Sits | 2 x 55 Secs |
| Tib Raises | 2 x 12 |
| Single Leg Glute Bridge | 2 x 12 |
| Calf Raises | 2 x 12 |
| Foot Rolling | |
| Calf Massage | |
| Toe Drags (shin stretch) |
This can definitely be tweaked as the plan goes on. We are neglecting the upper body which is something we might want to work on at some stage too.
*Recoveries: 2 Mins Between All Reps
Big session this so start off at 10k pace and then look to hit 5k pace for the last 4 reps. Always focus on running tall and staying relaxed.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
10 Mins WU @ Easy Pace (RPE: 2)
45 Mins @ Half Marathon Pace (RPE: 6)
10 Mins CD @ Easy Pace (RPE: 3)
Practicing goal race pace is essential, especially for a half marathon. It’s important we hit our targets in training so on race day it feels achievable.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
70 Mins @ Easy Pace (RPE: 3)
Keep the effort level down on these easy runs and focus on good running mechanics.
Time to make sure your fuelling and hydration is on point. 30-60g of carbs per hour. The longer the run goes on the tougher it will get.