3 hours!! Lets do this. It’s getting exiting. It’s the 3rd longest run on the plan, so we are making good progress. Again on Monday keep the track session consistent. We can save the speed work for another time. The endurance and building more strength is more important right now. But you are doing great. Keep up the excellent work Rebecca.
Training seems be going well… not much else to say apart from keep trusting the process!
Schedule next week – I can’t make Monday evening so will do the session at Rye Harbour right on my own. Then that leaves me on track for a Saturday long run and track the following Monday?
Another fantastic week Rebecca. Well done. It’s always a weird time of year as feels like we are still some way off from race day and the days are still short, the temperatures down, but the weeks will soon tick by, so keep up the hard work. You’re smashing it.
10 Mins WU @ Easy Pace RPE: 3
5 Mins @ 10K Pace RPE: 7 (120 Seconds Recovery)
5 Mins @ 5K Pace RPE: 8 (120s)
10 x 1 Mins @ 3K Pace RPE: 9 (60s)
5 Mins @ 10k Pace RPE: 7 (120s)
5 Mins @ 5K Pace RPE: 8
10 Mins CD @ Easy Pace RPE: 3
Another big session here. This is where the magic happens, work hard, hit those paces and you’re going to make some serious gains.
“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.
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.
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.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
