Little challenge Saturday. I bet if you went for it and it’s not into the wind you could get to halfway in around 10 mins. It’s a recovery week so lighter in terms of mileage and the speed session you could do on the treadmill if you wanted. Keep working hard though Jamie.
| Exercise Bike | 10 Mins |
| Goblet Squat | 3 x 12 (8kg) |
| Crab Walks | 3 x 10 |
| Single Leg Calf Raises | 3 x 10 (8kg) |
| Split Squat | 3 x 12 (8kg) |
| Box Jump | 3 x 5 |
| KettleBell Swings | 3 x 16 (16kg) |
| Leg Press | 3 x 12 (55kg) |
| Tib Raises | 3 x 10 |
| Adductor Machine | 3 x 12 (50kg) |
10 Mins WU @ Easy Pace RPE: 3
4 Mins @ 5K Pace RPE: 8 (90s)
3 Mins @ 5K Pace RPE: 8 (90s)
2 Mins @ 3K Pace RPE: 9 (90s)
1 Min @ 3K Pace RPE: 9 (60s)
1 Min @ 3K Pace RPE: 9 (60s)
2 Mins @ 3K Pace RPE: 9 (90s)
3 Mins @ 5K Pace RPE: 8 (90s)
4 Mins @ 5K Pace RPE: 8 (90s)
10 Mins CD @ Easy Pace RPE: 3
Really push that pace here, especially on the 2s and 1s. A chance to really improve your pace and bring that 5k time down. Let’s do 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 😜
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
2km WU @ Easy Pace (RPE: 3)
8 x 100 Metres Strides (RPE: 9)
2.5km @ 3K Pace (RPE: 8)
2.5km CD @ Easy Pace (RPE: 3)
Run the first half of parkrun as quick as you can. Great for an out and back course like Hastings. Use the backward 2.5km as your cool down.
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
