We are starting to get back into those long runs again which is exciting. Tuesday is a bit of an odd session for an ultra runner so my advice is just keep it consistent and don’t push too hard. It would be silly picking up an injury doing 1 minute reps when training for a 50k race. But it’s still very beneficial. Keep up the great work Anna, any problems let me know.
Another good week of running, with plenty of variation. Thanks!
You’re very welcome. I’ve got another lady joining who wants to do ultra marathons so I always talk about you with great pride and what you’ve achieved. She’s not quite as ambitious as you in terms of the distance she wants to cover but hopefully at some stage you will get to meet. Another great week Anna.
| 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.
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.
“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.
Time to make sure your fuelling and hydration is on point. 30-60g of carbs per hour. The longer the run goes on the tougher it will get.
