I feel like we are working at the right level in terms of the pts target now. How we get there can be changed. I moved the long run from Sunday to Saturday so you can still do parkrun. There’s a lot of good stuff in there though. 3 runs, including efforts and the long run. 2 x S&C and 3 lots of cross training. Impressive. And hopefully not too many miles to make the niggles worse. Any issues let me know. Always happy to move stuff around.
All done, but maybe not in the right places maybe. 🤔 total points, Tuesday isn’t showing in my tally at the top.
Chichester looked fun and another well deserved proud moment for you! 🍊
Sorry for trying to take away earned pts from you. Thanks for pointing that out. A strong week Su and fine to move things around. I’ve done so many runs in the past 3 months where I’ve set off with optimism only for the knee to start hurting. And having done know running at any kind of speed since Chester I didn’t know what to expect. So to be able to run the whole thing with the others and feel like it was easy and pretty much pain free, made that one of the best runs/races I’ve ever had. I loved every minute of it. Just grateful to be there, with a number of my shirt, taking part.
Always fun to train in a group. Ask for help if unsure on your technique on the exercises.
2km WU @ Easy Pace (RPE: 3)
1km @ 5k Pace (RPE: 8)
2 minutes recovery
x5
2km CD @ Easy Pace (RPE: 3)
Classic session. Super simple. The end result being you have a better understanding of your current time for a 5K. Work hard and ideally finish each rep a few seconds quicker than your current 5k pace.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
A great form of cross trainer for us runners. Take a few minutes to warm up at find your stride but then push hard. You can real bang for your buck with just 20 mins on the stair climber. I hit around level 10 when doing these but find the right speed for you that you can maintain, but you find this tough.
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.
60 Mins @ Bimble Pace (RPE: 3)
8 x 100 metre Strides (RPE: 8)
60 Second Recoveries
I had to create a new session for you guys. Have fun. 60 mins easy is perfect in terms of training load. Don’t forget those strides as well (if highlighted)
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
90 Mins @ Easy Pace (RPE: 3)
Keep this nice and easy. Focus on good form & efficient running economy. RPE should be around the 3/10 which means you can run and chat.
The idea of this workout is to build the key muscles in the legs to support you on those long runs. This, once a week alongside ASPT should build some key strength in those important muscles.
45 Mins @ Varied Intensity (RPE: 3-9)
A great way to get the heart pumping to some banging tunes. Have fun 😁
