Building up those long runs now. Swapping Saturday and Sunday is always fine by the way. If joining us Tuesday just keep the 1 min reps within reason. I don’t want any of my ultra runners of marathon runners pulling a muscle sprinting for 1 minute 😂 Keep up the great work though Anna, it will be race day before long. Joe C is doing a Back Yard Ultra this weekend. Something new for me as a coach, albeit he’s going to be sensible with some other ultras coming up.
Great week of running. I’m really enjoying the variety atm. Before I met you I just trudged along for all my runs… now I enjoy the efforts and tempo runs, and enjoy the easy runs as a contrast. Thanks!
That’s exactly why I love plans so much. It’s getting that variety in there and keeping things mixed up. An effort session compared to 3 hours on the trails is almost like a different sport altogether. So pleased you are enjoying it.
| 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
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!”
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.
“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.
210 Mins @ Easy Pace (RPE: 3-7)
This is a long time to be out running, so ensuring you have enough water and fuel is vital. Plot your route carefully.
