I’ve got Paddock Wood and HHM still in the plan. Are you definitely running both still, just double checking as I know you said a few weeks back the longer runs were challenging. If so we do need that long run in there ideally. I have reduced the pts a little based on your feedback regarding the glute, if we need to ease back a little more just say as you’re working at a high level right now.
Been a lot of compromised running within the Hyrox sessions ive done the last couple of weeks but I’m not able to track that and the hiit as well. (Apparently only more expensive watches do that!) But I think thats why my legs felt so tired running today as I’ve pretty much run 3 days in a row and am feeling it.
I’m really looking forward to getting Eastbourne done and dusted and focus on some shorter runs for a bit. The longer runs I’m really struggling with at the moment, I just feel too injured 🫤
You’re working at a high level. 137pts is more than a lot of the team are getting. So there is scope to drop, but I feel like you want to work hard, but just scrap the long runs? Which is a good idea. If you can forget them for a while and build a strong base of both aerobic fitness and stronger muscles you can do them again in the future. It’s an approach I’m adopting right now. I just need to get Brighton out of the way (will run/walk it) and then I can start doing less distance and have no intention (unless I get in London) to do another marathon until Autumn 2027, that gives me a big window to get stronger than ever and improve my running mechanics. It’s an approach I think will work well for you too going forward. We can still train hard, but just without those big runs. 1 of only 3 in the team of 60 to hit your target for 15 weeks on the spin. That’s class!
A great form of cross trainer for us runners. Take a few minutes to warm up at find your stride but then push hard. You can real bang for your buck with just 20 mins on the stair climber. I hit around level 10 when doing these but find the right speed for you that you can maintain, but you find this tough.
| Skipping | 6 x 10s |
| Barbell Squat | 2 x 12 (10kg) |
| Plank | 3 x 60s |
| Reverse Lunge & Rotation | 2 x 15 |
| Barbell Overhead Press | 2 x 10 (10kg) |
| Calf Raises | 2 x 12 (10kg) |
| Flutter Kicks | 2 x 35s |
| Romanian Deadlift | 2 x 10 (10kg) |
| Split Squat | 2 x 15 |
| Barbell Bent Over Row | 2 x 10 (10kg) |
| Wall Sits | 2 x 45s |
10 Mins WU @ Easy Pace (RPE: 3)
2 Mins @ 5k Pace (RPE: 8)
60s Recovery
4 Mins @ 5k Pace (RPE: 8)
120s Recovery
6 Mins @ 10k Pace (RPE: 7)
120s Recovery
6 Mins @ 10k Pace (RPE: 7)
120s Recovery
6 Mins @ 10k Pace (RPE: 7)
120s Recovery
4 Mins @ 5k Pace (RPE: 8)
120s Recovery
2 Mins @ 5k Pace (RPE: 8)
60s Recovery
10 Mins CD @ Easy Pace (RPE: 3)
Build up to a long interval session like this. Good to practice a variety of paces and dig deep during those longer middle reps.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
A mixture of strength work and cardio. Likely to be a good session for any running training plan.
A great form of cross trainer for us runners. Take a few minutes to warm up at find your stride but then push hard. You can real bang for your buck with just 20 mins on the stair climber. I hit around level 10 when doing these but find the right speed for you that you can maintain, but you find this tough.
| Skipping | 6 x 10s |
| Barbell Squat | 2 x 12 (10kg) |
| Plank | 3 x 60s |
| Reverse Lunge & Rotation | 2 x 15 |
| Barbell Overhead Press | 2 x 10 (10kg) |
| Calf Raises | 2 x 12 (10kg) |
| Flutter Kicks | 2 x 35s |
| Romanian Deadlift | 2 x 10 (10kg) |
| Split Squat | 2 x 15 |
| Barbell Bent Over Row | 2 x 10 (10kg) |
| Wall Sits | 2 x 45s |
Slowly adding time to your longer runs is the way forward. Keep the effort level down and continue to check in with your form.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”