28 POINTS
10 Mins WU @ Easy Pace RPE: 3
15 Mins @ 10K Pace RPE: 7
10 Mins @ 10K Pace RPE: 7
5 Mins @ 5K Pace RPE: 8
10 Mins CD @ Easy Pace RPE: 3
Recoveries: 2 Minutes
Quality 10k session. These are the runs where the magic happens.
I’ve tweaked it slightly to get some HM pace in there ahead of T Wells in a few weeks time. Might be the only opportunity to practice that. Keep Sunday very easy, just to flush the legs out ahead of track the next day. Any problems just shout, but this is the peak part of the training plan right now, it doesn’t get any tougher you’ll be glad to hear.
Achieved all. Felt good on Saturday. Comfortable
Biggest week yet which is pleasing. So many positives. Obviously a shame about the back but hopefully that will clear soon and we can stay on track. Awesome work Matt
10 Mins WU @ Easy Pace RPE: 3
15 Mins @ 10K Pace RPE: 7
10 Mins @ 10K Pace RPE: 7
5 Mins @ 5K Pace RPE: 8
10 Mins CD @ Easy Pace RPE: 3
Recoveries: 2 Minutes
Quality 10k session. These are the runs where the magic happens.
| Squats | 45s x 2 |
| Calf Raises | 30s x 2 |
| Split Squat | 60s x 2 |
| Wall Sits | 60s x 2 |
| Single Leg Deadlift | 60s x 2 |
| Crab Walks | 30s x 2 |
15 minutes. Bish. Bash. Bosh. Add some weights once ready to progress with some of the exercises.
80 Mins @ Easy Pace (RPE: 3)
8 x 100 metre Strides (RPE: 8)
60 Second Recoveries
Try and keep it easy. It all depends on your current level. If slowly adding time to your long run the last 10-20 mins might be tough. Focus on good form. Do those strides and account 15 mins at the end to get them done.
Recoveries: 30-60s. If time is limited then do 2 exercises together and remove the recoveries.
*Each side (double the reps). So 2 x 30 second Side Planks = 4 in total (2 on each side).
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!”
2km WU @ Easy Pace (RPE: 2)
5km @ Half Marathon Pace (RPE: 5)
2km @ Easy Pace (RPE: 3)
5km @ Half Marathon Pace (RPE: 6)
2km @ Easy Pace (RPE: 3)
5km @ Half Marathon Pace (RPE: 8)
2km CD @ Easy Pace (RPE: 3)
A good session to practice goal pace. Likely to be one of the biggest sessions in your half marathon training plan.
70 Mins @ Easy Pace (RPE: 3)
Keep the effort level down on these easy runs and focus on good running mechanics.