When I was about 10 or 11, myself and a few friends heading out for a bike ride. An epic bike ride. We didn’t really have where in mind, but we started from home (very close to Horntye). Sadly one of my friends got a puncture straight away and had to go home, but we got as far as Westfield football pitch where we stopped to play football for a bit and have some food. And ever we continued on, reaching as far as Brede I believe as I remember coming down that hill and feeling the rush of the wind in my face. The point? It was an adventure that we set off on without any time constraints. Much like you want to do on your 4 hour run, it’s an epic journey, one where you’ll need to take on fuel, most likely have a few stops, even walk a bit, but treat it as that, without any pressure, and go and enjoy it. Sarah T also has 240 in her plan this week. Hopefully neither of you get a puncture early on like my friend Jamie, who just so happens to be a Hastings Runner now.
10 Mins WU @ Easy Pace RPE: 3
8 Mins @ HM Pace RPE: 6 (2 Mins Recovery)
8 Mins @ 10k Pace RPE: 7 (2 Mins)
6 Mins @ 5K Pace RPE: 8 (2 Mins)
8 Mins @ HM Pace RPE: 6
10 Mins CD @ Easy Pace RPE: 3
A good session to practice some HM pace, but also appreciate the variation between the speeds at different distances. Work hard, run tall, smile. You got this.
*Need to do the reps on both legs (double the amount)
**2 sets of dumbbells, one in each hand.
You can superset two exercises together. I’ve tried to set it up like that. So you would do 15 reps of deadlifts, straight into 10 reps of Tricep Dips, and then repeat 3 times. Helps save on recoveries and can make the session shorter. It’s not essential, but an option.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
240 Mins @ Easy Pace (RPE: 3-8)
All about time on feet. Don’t push the pace early on and ensure you are well hydrated and have fuel to take on at regular intervals.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
