RECOVERY WEEK 

REPEAT THE FULL SET X 3

(3  x 15 secs hill rep @ 8.5-9 RPE + 1min recovery)

Within the recovery at the bottom of your hill you will complete one set of either

8-10 heel raises

8-10 squats (or progressive squats)

8-10 standing glute squeeze on each leg

+ 5mins steady aerobic run/jog at 6.5 - 7 RPE)

The main set is around 30mins long 

Running at just under or just over a chosen pace. For example, just under steady state and just over steady state or just under race pace and just over race pace. YOU CHOOSE what the overrding effort ought to be. At steady state you will find that you make adjustments between RPE 7-8, at race pace your adjustments will be between RPE 8-9, @24mins run time.

Set 1: 8mins continuous run alternating 30s just under /1min 30s just over your chosen pace 

@2mins recovery 

Set 2: 8mins continuous run as 2mins just under/6mins just over your chosen pace

@2mins recovery 

Set 3: 8mins continuous run alternating 1min 15 just under/2mins 45s just over your chosen pace

BEST COMPLETED AT A FLAT LOCATION

Ideally you will choose a fairly steep, short hill and also have the option to run a short flattish loop (or out and back) at steady pace before the next set of propulsive hill reps.

The introduction takes around 3-4mins, so you may want to extend your warm up as you listen, 

REPEAT THE FULL SET X 3

(3  x 20 secs hill rep @ 8.5-9 RPE + 1min recovery)

Within the recovery at the bottom of your hill you will complete one set of either

8-10 heel raises

8-10 squats (or progressive squats)

8-10 standing glute squeeze on each leg

+ 6mins steady aerobic run/jog at 7-7.5RPE)

The main set is around 30mins long. Remember you need to gauge/time your 6min run nicely so that you return to the foot of your hill before the next set of 3 x 20s reps. 

Running at just under or just over a chosen pace. For example, just under steady state and just over steady state or just under race pace and just over race pace.YOU CHOOSE what the overrding effort ought to be. At steady state you will find that you make adjustments between RPE 7-8, at race pace your adjustments will be between RPE 8-9.  Total @24mins run time, the podcast is 36mins including intro,  2 x 2mins recovery and an easy recovery tune to run home with.

Set 1: 8mins continuous runalternating 45s just under /1min  15s just over your chosen pace 

@2mins recovery 

Set 2: 8mins continuous run as 3mins just under/5mins just over your chosen pace

@2mins recovery 

Set 3: 8mins continuous run alternating 1min 30 just under/2mins 30s just over your chosen pace. 

BEST COMPLETED AT A FLAT LOCATION

Part One of our interview with Jonny Kilpatrick from Physio Effect, discussing common injuries of triathletes and how to manage them. Part Two will follow, with questions from GTC members. 

Jonny's qualifications include a BSc(hons) Physiotherapy from Glasgow Caledonian University, and a PgDip Sports Physiotherapy from the University of Bath. He is a keen ultra runner and member of Team Pyllon.

Physio Effect is still open for online consultations during Lockdown. www.physioeffect.co.uk.

Running at just under or just over a chosen pace; for example, just under steady state and just over steady state OR just under race pace and just over race pace. There is around a 4-5mins introduction to tonight's session to fully explain what you are aiming to achieve. You might want to jog easy during this or walk and do some of your warm up drills.

YOU CHOOSE what the over-rding effort ought to be. At steady state you will find that you make adjustments between RPE 7-8, at race pace your adjustments will be between RPE 8-9.  

Set 1: 8mins continuous run alternating 1min just under /1min just over your chosen pace 

@2mins recovery 

Set 2: 8mins continuous run as 4mins just under/4mins just over your chosen pace

@2mins recovery 

Set 3: 8mins continuous run alternating 2mins just under/2mins just over your chosen pace. 

BEST COMPLETED AT A FLAT LOCATION

REPEAT THE FULL SET X 3

(3  x 15secs hill rep @ 8.5-9 RPE + 1min recovery)

Within the recovery at the bottom of your hill 

you will complete one set of either

8-10 heel raises

8-10 squats (or progressive squats)

8-10 standing glute squeeze on each leg

+ 6mins easy aerobic run/jog at 6.5-7RPE)

The main set is around 30mins long 

A super simple format this week, 

4 mins easy alternating with 4 mins race pace as detailed here: 

2mins out and back (or 4mins continuous in one direction) easy pace @ RPE 7

2mins out and 2mins back, or 4mins continuous (in one direction) race pace @ RPE 8-9

2mins out and back (or 4mins continuous in one direction) easy pace @ RPE 7

2mins out and 2mins back, or 4mins continuous (in one direction) race pace @ RPE 8-9

2mins out and back (or 4mins continuous in one direction) easy pace @ RPE 7

2mins out and 2mins back, or 4mins continuous (in one direction) race pace @ RPE 8-9

2mins out and back (or 4mins continuous in one direction) easy pace @ RPE 7 

8mins as:

2 x (45 easy RPE 6 + 15s fast RPE 8-9) + 2 x (1min 30s easy RPE 6 + 30s fast RPE 8-9) + 2 x (40s easy RPE 6 + 20s fast RPE 8-9)

10mins as 

(2min easy RPE 6 + 1min hard RPE 8-9) + (3min easy RPE 6 + 2mins hard RPE 8-9) + (1m 30s easy RPE 6 + 30s hard RPE 8-9)

8mins as 

2 x (1m 30s easy RPE 6 + 30s hard RPE 8-9) + 2 x (1min easy RPE 6 + 30s hard RPE 8-9) + 2 x (45s easy RPE 6 + 15s hard RPE 8-9)

30s out and 30s back, or 1min continuous (in one direction) easy/steady @7 RPE

2mins out and 2mins back, or 4mins continuous (in one direction) race pace @ 8-9 RPE

1min out and 1min back, or 2mins continuous (in one direction) easy pace @ 7 RPE

2mins out and 2mins back, or 4mins continuous (in one direction) race pace @ 8-9 RPE 

1min 15s out and 1min 15s back, or 2mins 30s continuous (in one direction) easy pace @ 7 RPE 

2mins out and 2mins back, or 4mins continuous (in one direction) race pace @ 8-9 RPE

REMEMBER TO TURN AND HEAD BACK HOME

1min out and 1min back, or 2mins continuous (in one direction) easy pace @ 7 RPE

2mins out and 2mins back, or 4mins continuous (in one direction) race pace @ 8-9 RPE

30s out and 30s back, or 1min continuous (in one direction) easy/steady @7 RPE

2mins out and 2mins back, or 4mins continuous (in one direction) race pace @ 8-9 RPE