A strong week with some goal paced miles on Sunday. Whilst the Ultra is the main goal it would still be nice to run a strong HHM and as the 5k challenge final showed you are running at your best right now so we want to ensure that continues. Any issues let me know. Keep up the great work Klare.
Good week and happy with my runs 😊
Huge week, possibly your best yet. Pushed the overall training up to 88% now as well which is great. Let’s get it to 95% for HHM and you will be flying.
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 |
Keep the RPE down, have a chit chat & Don’t forget those strides 😜
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
The biggest mistake we can make with these recovery runs is running too fast. This will mean when our harder sessions come round we are still fatigued and not able to put enough effort in to make the necessary gains.
A good opportunity to practice some half marathon pace on your long run. This is a tough session so you’ll be working hard, embrace that. You got this 💪
So just to clarify you start the session with a nice easy 20 minute jog. Don’t worry about the pace here, even if you are slower than your “easy pace” target, this is all about warming up the muscles. Then settle into your half marathon pace for 20 mins.
Once you’ve completed that, you repeat that process two more times, for a total of 2 hours of running, of which half will be at your target half marathon pace. Each 20 minute half marathon section will feel tougher than the previous and you’ll be working very hard in that last block.
You got this!!!
