Possibly a bit too much speed work. So just be careful this week. At track 2 min laps for those long reps are fine, then 1:50 for the shorter reps. On Wednesday just try and hit HM pace which for you is around 5:30 per km so it should be fairly comfortable. Any problems let me know but hope to see you at track on Monday. Keep up the great work Allan.
Recoveries:
8 Mins – 120 Seconds
3 Mins & 2 Mins – 90 Seconds
Tough session this and the idea is to try and keep those 8 minute reps consistently at 5k pace. The first one will feel comfortable, but the last one will feel like hell. The middle part of the session is to inject some speed in the legs and induce fatigue and possibly some lactic, so you have to work hard in that final rep.
10 Mins WU @ Easy Pace (RPE: 2)
60 Mins @ Half Marathon Pace (RPE: 6-8)
10 Mins CD @ Easy Pace (RPE: 3)
A good opportunity to practice goal pace for an steady run. The more comfortable you get at goal pace the easier it will feel on race day.
“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.
Running with others can reduce perceived effort so parkrun is a good option as an alternative speed session. 10 mins easy WU & CD please.
