There’s a lot to like here. I’ve been cautious with the Tuesday session. To be honest if you want to join us in the evening it’s fine. It’s a slightly more challenging session but not a massive difference (8 x 2 & 8 x 1 min). You could switch up the S&C and the cross training if you wanted. Then an early opportunity to practice HM pace before and easy parkrun and the Sunday group to finish off a good first week back on plan. Also realised I hadn’t checked your commitments and travel dates when doing the planned so have tweaked that accordingly so there shouldn’t be any clashes now. I do always listen, just sometimes takes a 2nd attempt to register 🤦♂️
A good week with a mixture of gym and running, along with lots of walking. The gym sessions are honestly a bit long to fit in but easily remedied.
This is going to be a tough week, getting Josh results, away on business for 2 days, driving 750 miles over 6 days 🙈
141pts. That’s big. Don’t worry I’ll stick you in the 100% club as the targets right now are a bit of a guide rather than set in stone due to your return from the operation. It does also mean you have some points in reserve if you wanted a lighter week. I have tweaked the S&C, it sometimes just needs a bit of trial and error and soon I’ll have a library of sessions you can choose from and change depending on your time available. I think that will work well.
New session for the gym. Always possible to tweak this if you want to focus on any specific areas or use some different machines, but this covers all bases. I’ve guessed the weights for now, start off light just to be safe. I’ve also tried to pair some of the exercises up so you can superset them. So for example when you would be taking 60 seconds between Goblet Squats, use that time to do a set of bicep curls.
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.
New session for the gym. Always possible to tweak this if you want to focus on any specific areas or use some different machines, but this covers all bases. I’ve guessed the weights for now, start off light just to be safe. I’ve also tried to pair some of the exercises up so you can superset them. So for example when you would be taking 60 seconds between Goblet Squats, use that time to do a set of bicep curls.
30 Mins Elliptical (RPE: 6-7)
A good way to boost cardio whilst reducing the risk of injury. The elliptical can tone muscles and improve endurance whilst being gentle on your joints.
10 Mins WU @ Easy Pace (RPE: 3)
30 Mins @ HM Pace (RPE: 6)
10 Mins CD @ Easy Pace (RPE: 3)
A good opportunity to practice your half marathon goal pace during a midweek tempo run. Factor in hills and weather, which may effect pace, in which case nail the right RPE.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
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.
