I have put an extra S&C in this week, but we could swap that for a run or even better, some cross training. Let me know what appeals. We could also move Saturday to Sunday if you wanted, but that does always have a knock on effect on track the following week. Let’s make this another strong week.
10 Mins WU @ Easy Pace (RPE: 3)
7 Mins @ 5K Pace (RPE: 8)
150 Seconds Recovery
5 Mins @ 5K Pace (RPE: 8)
120 Seconds Recovery
4 Mins @ 3K Pace (RPE: 9)
120 Seconds Recovery
3 Mins @ 3K Pace (RPE: 9)
90 Seconds Recovery
2 Mins @ 3K Pace (RPE: 9)
90 Seconds Recovery
1 Min @ 3K Pace (RPE: 9)
10 Mins CD @ Easy Pace (RPE: 3)
A nice progression speed session. Start of at 5k pace for the first 2 reps then look to crank it up and finish off really strongly. Go smash it! You got this.
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
60 Mins @ Easy Pace RPE: 3
8 x 100m Strides RPE: 8 (60s)
Keep the RPE down, have a chit chat & Don’t forget those strides 😜
| Single Leg Calf Raises | 2 x 10* (5kg) |
| Shoulder Press | 2 x 8 (5kg) |
| Split Squat | 2 x 15* (5) |
| Goblet Squat | 2 x 15* (5) |
| Bicep Curls | 2 x 15 (5kg) |
| Russian Twist | 2 x 15 (5) |
| Bent Over Row | 2 x 15 (5kg) |
| Plank | 2 x 60 Secs |
| Dead Bugs | 2 x 10 |
| Tricep Dips Dumbbells | 2 x 15 (5kg) |
| Dumbbell Swings | 2 x 30 (5kg) |
| Single Leg Glute Bridge | 2 x 10 |
| Wall Sits | 2 x 45 Secs |
110 Mins @ Easy Pace (RPE: 3)
Keep it easy but also focus on good form. If you can increase your cadence without raising your heart rate, then give it a go.
| Single Leg Calf Raises | 2 x 10* (5kg) |
| Shoulder Press | 2 x 8 (5kg) |
| Split Squat | 2 x 15* (5) |
| Goblet Squat | 2 x 15* (5) |
| Bicep Curls | 2 x 15 (5kg) |
| Russian Twist | 2 x 15 (5) |
| Bent Over Row | 2 x 15 (5kg) |
| Plank | 2 x 60 Secs |
| Dead Bugs | 2 x 10 |
| Tricep Dips Dumbbells | 2 x 15 (5kg) |
| Dumbbell Swings | 2 x 30 (5kg) |
| Single Leg Glute Bridge | 2 x 10 |
| Wall Sits | 2 x 45 Secs |
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
