Really pleased with your fitness levels going into Brighton. You’ve done a brilliant job with your training in difficult circumstances. Every reason to be confident going to Brighton that a sub 1:45 is well within your grasp. Most important thing though is you go there and enjoy it. Any issues with the schedule let me know, if you need more rest ahead of the race we can take it.
A good all round session to work the legs. 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.
2km WU @ Easy Pace (RPE: 3)
5km @ Half Marathon Pace (RPE: 6)
3 minutes recovery
5 x 200 metres @ Target Time (RPE: 9)
60 second recoveries
2km CD @ Easy Pace (RPE: 3)
A really good session to do the week of a half marathon. A chance to practice race pace at a lower volume and get some speed in the legs.
*reps/seconds on both sides
A really good home workout for the core and legs. If new to this, don’t worry about hitting the seconds or reps. Do what you can and slowly build up to the targets.
For example you might find you can only hold a plank for 20 seconds at first, which is fine. Don’t push too hard that you get injured. You’ll soon get strong and be able to add more seconds.
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.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Keep that RPE down. You want to be able to run and chat, speaking of which, joining a group can add to the enjoyment here.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Stick to your goal pace early on and it should feel easy. Dig deep in those final 5km to achieve your goal. The biggest mistake you can make is getting swept along in the early stages and going off too fast.