2 POINTS
A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.
Some new stretches which many of the team have been using to great effect. Two really good sessions this week, especially Sunday to dial in that marathon pace for the very first time. Any issues just shout. But 140pts is pretty much where we want to be to run a 3:30 in the Autumn
A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.
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.
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.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.
2km WU @ Easy Pace (RPE: 3)
1km @ 10K Pace (RPE: 7)
200 Metres @ 3K Pace (RPE: 8)
120 Second Recovery
x 5
2km CD @ Easy Pace (RPE: 3)
Another TRC inspired running channel which apparently was the reason one of their presenters got their marathon time down from 3:40 to sub 3:00 🤔 Hopefully it has the same effect for you.
A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.
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.
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 the RPE down, have a chit chat & Don’t forget those strides 😜
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
2km Easy WU @ Easy Pace (RPE: 2)
5km @ Marathon Pace (RPE: 4)
1km @ Easy Pace (RPE: 3)
5km @ Marathon Pace (RPE: 5)
1km @ Easy Pace (RPE: 3)
5km @ Marathon Pace (RPE: 6)
1km @ Easy Pace (RPE: 3)
A good session early in a marathon plan to practice running at goal pace. Each 5k block will get progressively harder.