Back to back longer runs at the weekend which has always been a good training method for my ultra runners. No speed session this week.
Coach Simon๐
Always a favourite with the team! Keep that first rep at 5k pace and then start to ramp up that speed. Enjoy!
Definitely need to change what you are doing based on my research. Often and little is the key to help you. The more you do this at home, the better.
If you have accurate heart rate data that is far and away the best guide for this run. Stay in Zone 2 if you can.
It’s said that 1 minute of swimming has the same benefit as 1 minute of running. So a nice 45 minute swim replaces an easy 45 minute run and takes away any impact. Ideal if you are struggling a little with injury.
*Recoveries: 30 Seconds after the 30 second reps, 60 seconds after the 60 second reps. Simples.
Coach Simon๐ “Make a note of RPM & the resistance level so you can increase them as you do more sessions.” Recoveries in between intervals are the same as the effort. So 30 and 60 seconds easy pace.