5 POINTS
Recoveries: 30-60s between sets. Superset with other exercises if time is limited.
A good workout focusing primarily on arms. So whilst not a priority as a runner to have a strong upper body it can help with our confidence.
I’ve put the plan up as normal. Do what you can. No expectations from my end, but the running and head space might help. Hear to chat if need be.
A week where I felt good and got it done, good to get some done with company and some on my own. 3x 7k was actually very enjoyable, looking forward to the races now.
Another really strong week. The highlight obviously being the awards. Thank you for organising that. We had a great time. I’m looking forward to giving those half marathon sessions a go one day.
Recoveries: 30-60s between sets. Superset with other exercises if time is limited.
A good workout focusing primarily on arms. So whilst not a priority as a runner to have a strong upper body it can help with our confidence.
Combining both the legs and core into one good session can offer some good variety. Be sure to be sensible if you do change up any of your weights or use different exercises.
Recoveries: 90 seconds all reps
Credit TRC for this one. Imperative to stick to half marathon pace in that first 15 minute tempo. Otherwise you’ll be too fatigued to hit target 5k pace in the shorter reps.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
A good all round session to work the legs and core. You should have built up to this fairly gradually, so don’t dive in head first as you want to take your time building your strength. Be sensible with the weights to begin with.
If short on time combine 2 exercises together (superset) them to save on the recoveries. Ideally one leg exercises and one core exercise where possible. Eg squats and planks.
7km @ Easy Pace (RPE: 3)
7km @ Marathon Pace (RPE: 5)
7km @ Half Marathon Pace (RPE: 6)
A really good half marathon session. Slowly increasing the pace and finishing at goal pace on tired legs. Those last 7km should be tough but keep working hard to maintain that pace. You got this!!
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.
