A recovery week so we drop right back off the mileage but a chance to do a couple of good workouts. Tuesday should have the same as Sarah and then the chance to smash out another quick parkrun. Wake up those fast twitch muscle fibres which will be needed late on in Paris. So it’s good to keep them busy. Any issues let me know. Keep up the great work Andy.
Really good week again I think.
Intervals runs on Tuesday particularly good, and pushed myself in the difficult Sunday Run.
Back to back 130+ pts weeks which is huge. It’s simple really, keep hitting the targets or just above and you’ll see some really good gains. It pushes us up to 83% overall, so we keep nudging that up, but feel like you are back on track now. Awesome work Andy.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
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.
40 Mins @ Easy Pace (RPE: 3)
8 x 100 metre Strides (RPE: 8)
60 Second Recoveries
Keep the 40 mins easy and don’t forget those strides. Without them you won’t improve and will fall short of your weekly targets.
“Easy means Easy! Not 5k pace, not 10k pace, not even marathon pace. Easy pace!! 😉”
Save those legs for the bigger sessions and enjoy running comfortably among the pack.
Thank you.
Always fun to train in a group. Ask for help if unsure on your technique on the exercises.
140 Mins @ Easy Pace (RPE: 3-6)
Keep the long runs at a low effort level. Obviously the longer the time wears on the harder the run will become. Make sure you hydrate and take fuel with you.
