There’s the option of splitting Friday’s run into 2 if you wanted and doing an extra recovery run Wednesday or Thursday. Also wary Tuesday comes off Sundays big half session so you could also push that back a day if you need extra rest. Just listen to the body. But it’s a lighter week, but the quality is still in there.
Not the best of weeks but 1st time in over a year I have been ill.
The last 3 weeks have been not so good training wise next week we go again and I’ll push to get it done. Hopefully it won’t impact PW too much
You’ve been unlucky. Still at 91% overall. A strong few weeks and you’ll still have a chance. Do what I did at Chester. Remove all the pressure from yourself at PW. The illness has meant you haven’t been able to do all the training so if you don’t hit the target, so be it, but it’s a free roll of the dice still, and just see what happens. Sometimes being relaxed like that can produce the best results. If you feel fresh over the next couple of weeks and want to add the odd extra 10-20 mins on a run, to catch up a few pts, I’m happy with that.
1.25 Mile WU @ Easy Pace (RPE: 3)
1 Mile Reps @ 10k Pace (RPE: 7)
3 Mins Recovery
x 5
1.25 Mile CD @ Easy Pace (RPE: 3)
Breaking down your 10k goal pace into mile reps should make it more manageable and give you practicing running at that speed and 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.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
10 Mins @ Easy Pace (RPE: 3)
XC Event @ Varied Pace (RPE: 8)
10 Mins @ Easy Pace (RPE: 3)
XC is hard, but that also means it can be great for improving your fitness if you work at the right intensity.
