Last week of this plan but I already know you want to return to Goodwood for the July half and the October marathon so leave that with me, I’ll crack on with that plan and also suggest which races you can do to give you the best chance of beating Andy Lee in the Mv70 category. Any problems this week just say. I will be at track, but I will be running not coaching for the time being.
A really tough session, so the key is to make sure the early reps are 10k pace and no quicker otherwise you will quickly run out of steam. Short recoveries here, so get that pace right.
Recoveries:
5 & 4 Mins (90 Seconds)
3, 2 & 1 Mins (60s)
A good home workout for the legs. No weights needed, but if you do have some that will add to the difficulty. Recoveries around 30-60s. If time is limited then combined two exercises together. So whilst recovering from squats for example you could be doing your calf raises. This could save you as much as 15 mins.
Slowly adding time to your longer runs is the way forward. Keep the effort level down and continue to check in with your form.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
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).
Running with others can reduce perceived effort so parkrun is a good option as an alternative speed session. 10 mins easy WU & CD please.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”