Monday’s session is a good one for you as you can hit some quick lap times on the shorter reps. Sunday’s long run you could bring forward a day. Again if you want company Stacy (140 mins) and Sarah (160 mins) both have long runs in their plan. Any problems let me know. Happy New Year Rebecca.
As per lay week really, working as per plan – steady and progressive.
Re Thursday 15th, can we make that a rest day? I’m chaperoning husband to hospital appointments three hours away and won’t be able to for anything on that day. Rest of the week is fine so happy for you to change it up as you need. Cheers
Another great week. Nailed it. Well done Rebecca. Funny time of year with very few races, so as you say, just a case of trusting the plan, but I’m confident it’s working. I’ll tweak the schedule for next week so you can have Thursday off.
10 Mins WU @ Easy Pace (RPE: 3)
8 x 2 Mins @ 3K Pace (RPE: 8)
90 Second Recovery
8 x 1 Min @ <3K Pace (RPE: 9)
60 Second Recovery
10 Mins CD @ Easy Pace (RPE: 3)
A great 5k session to improve speed. Don’t got off too quick, so focus on your pace in those first few reps, then you’ll get an idea of how far you can run each rep. From there you can then pick up the pace and cadence for the 1 minute reps.
*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!”
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.
*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!”
170 Mins @ Easy Pace (RPE: 3-6)
Some serious distance here so make sure you prepare well. Take fuel and water, make sure you are wearing the right clothing for the conditions. The longer the run, the more important preparation becomes.
