I’ve still got Chichester 10K in the plan. If that isn’t happening then we can ditch the 10k tempo run this week and move the long run to Wednesday or Thursday. Let me know. Monday should be a fun session at track, it’s quite high volume (30 mins) so hold back that pace and just be consistent with 2 min laps or just under. Keep up the great work though Allan.
Recoveries:
5 & 4 Mins (120s)
3 & 2 Mins (90s)
1 Min (60s)
A really good session to practice 5k pace but then also get some speed into the legs. The real challenge will be holding 5k pace in the last 2 reps and that’s when we replicate what it feels like to have to dig deep late in a 5k race.
10 Mins WU @ Easy Pace (RPE: 3)
40 Mins @ 10km Pace (RPE: 7)
10 Mins CD @ Easy Pace (RPE: 3)
Tempo pace will depend on your goal distance. So check the notes. Always start with 10 mins easy WU and finish with 10 mins easy CD.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
A really quick 12 minute core workout!! 30s recovery between reps. Click on the exercise to view a Tutorial.
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!”
