A recovery week so only 100pts needed. If you did long run Saturday track is an option and that’s worth a few more points than the Tuesday session I have set so could knock off 20 mins of running later in the week if need be. But any problems let me know. I have tweaked the original plan as that had too much of a speed emphasis in it which isn’t right for you at this moment in time. Keep up the great work Rebecca.
Enjoyed my recovery week. I’m happy with progress and just trusting the process! Next week schedule looks fine. Have a good weekend!
Another great week. Still at 100% overall which is fantastic. If doubts ever do creep in about race day, which trust me, is normal. Just know that the results for both marathons and ultras for the team to date have been excellent, almost surprisingly good, and that’s me, the creator of the plans saying that. So that should give you the confidence that if you keep hitting the targets all will be well on race day. Well done Rebecca.
Recoveries:Â
8 Mins – 120 Seconds
3 Mins & 2 Mins – 90 Seconds
Tough session this and the idea is to try and keep those 8 minute reps consistently at 5k pace. The first one will feel comfortable, but the last one will feel like hell. The middle part of the session is to inject some speed in the legs and induce fatigue and possibly some lactic, so you have to work hard in that final rep.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
*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.
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.
*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.
90 Mins @ Easy Pace (RPE: 3)
Keep this nice and easy. Focus on good form & efficient running economy. RPE should be around the 3/10 which means you can run and chat.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
