A good start to this new plan with all the ingredients of a successful week. A speed session, an easy run and a long run. Complimented by the 2 S&C workouts. If you want to tweak them let me know. Glad to have you back on plan. Keep up the good work Patrick.
The week went well. I only missed one training session that was on Monday, though I have put the reason why there.
Well done Patrick, a strong week. Ideally if you do miss a session early on, if you let me know on the feedback I can them make an addition so we hit the targets. The closer we get to 100% each week the better your fitness will be. But you’re running very well right now which is great to see.
| Press Up | 3 x 28 |
| Sit Ups | 3 x 30 |
| Tricep Dips Bodyweight | 3 x 22 |
| Squats | 3 x 22 |
| Single Leg Deadlift | 3 x 12 |
| Reverse Lunge & Rotation | 3 x 12 |
| Plank | 3 x 60s |
| Single Leg Calf Raises | 3 x 12 |
| Single Leg Glute Bridge | 3 x 12 |
| Wall Sits | 3 x 60s |
| Flutter Kicks | 3 x 40s |
| Side Planks | 3 x 40s |
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!
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!”
| Press Up | 3 x 28 |
| Sit Ups | 3 x 30 |
| Tricep Dips Bodyweight | 3 x 22 |
| Squats | 3 x 22 |
| Single Leg Deadlift | 3 x 12 |
| Reverse Lunge & Rotation | 3 x 12 |
| Plank | 3 x 60s |
| Single Leg Calf Raises | 3 x 12 |
| Single Leg Glute Bridge | 3 x 12 |
| Wall Sits | 3 x 60s |
| Flutter Kicks | 3 x 40s |
| Side Planks | 3 x 40s |
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
120 Mins @ Easy Pace (RPE: 3)
Long runs are key. Fuel and hydrate well & join a group if you can.
