Perfect Tuesday session if you are in town because hills are one of your strengths. Then the rest is easy. Perhaps at least one of those runs stay off the trails. Loads of the team are long running right now as the marathons edge closer. If you wanted to reach out on the training group to see if anyone wants to join you, just ask. A few of them are doing ultras for the first time so might find your advice invaluable. Happy New Year Anna.
All good! I love being back on a plan! Thanks, x
No thank you. Love having you back on plan. Nailed it this week. 100%!!
| 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.
This session should last 40 minutes. Find a location where you can pick different points on the hill. Lamp posts are great. So for example you would run to the first lamppost and back to the bottom of the hill. Then to the second lamppost and back. Keep making the reps longer until you hit 20 mins, and then start making the reps shorter again.
So you might reach lamppost 12 in 20 mins, then next rep will be to lamppost 11, then 10, then 9 and so on, eventually returning to 1.
Use the downhill as your recovery. You should be working at an RPE of 8 up the hill, and a 3 downhill.
A tough session so important to pace yourself well. If you really want to make it challenge, push the pace downhill as well.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
It’s important to keep the easy runs easy. Focus on good running form and low heart rate.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Keep that RPE down. You want to be able to run and chat, speaking of which, joining a group can add to the enjoyment here.
150 Mins @ Easy Pace (RPE: 3)
All about time on feet. Don’t focus on pace. Instead keep that effort level down and concentrate on good running economy. Fuelling and hydration key too.
