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“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
I’ve tweaked it to include Eastbourne. If you wanted to ditch either or both of the gym sessions to rest up that would be fine as the initial target for this week was only 100pts anyway, which you would hit with the 3 runs on their own.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Combining legs and arms into one session. Working the upper body isn’t essential as runners but it’s good to feel strong and it can help with technique. You can switch out some of these exercises for similar alternatives if you find it easier. Just be careful not to overwork the same muscle groups.
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.
A good all round session to work the legs and core. 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. Ideally one leg exercises and one core exercise where possible. Eg squats and planks.
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.