A really good week with 120pts to be banked. That’s a fantastic total in truth and I’m not surprised you are running so well working to this level. Keep up the great work Sue.
Another good week.
Felt i worked hard.
Next week you have me down for a easy run .
I am in London but can easy run Friday and have rest day Saturday.
Its XC next week . I heard its a tough course.
So with warm up and race I will not be far off 120 min.
Great work Sue. Sorry about getting a few runs wrong in the past few weeks. It can happen at the end of a plan as it’s original written 12-16 weeks ago (that’s my excuse anyway). Also a good reason to get the new plan written up and ready to go. Leave that with me. I’ve added XC in on Sunday. I think resting up Friday and Saturday isn’t a bad idea this week. If you wanted to head out for 30 mins easy on Friday that would be fine, but no real need to do anymore.
| Farmers Walk | 2 x 70 Secs (12) |
| Spanish Band Squats | 3 x 30s |
| Box Step Up | 3 x 12 |
| Kettle Bell Reverse Lunge | 3 x 12 |
| Leg Press | 2 x 12 (70) |
| Rear Delt Fly Machine | 3 x 12 |
| Seated Row | 3 x 12 (40) |
| Hip Thrusts | 2 x 10 (20) |
| Kettlebell Deadlift | 3 x 12 |
| Swiss Ball Squeeze | 3 x 12 |
| Swiss Ball Dead Bug | 3 x 12 |
| Side Planks | 3 x 30s |
| Calf Raises | 3 x 10 (5) |
Always feel free to tweak a few exercises if you want, just try and avoid working the same muscle groups twice.
10 Mins WU @ Easy Pace (RPE: 3)
4 min @ 5k Pace (RPE: 8)
2 min recovery
3 mins @ 3K Pace (RPE: 8)
90 secs recoveries
x 2
2 mins @ <3k Pace (RPE: 9)
90 secs recoveries
x 3
4 x 1 min @ All In (RPE: 9)
60 sec recoveries
x 4
10 Mins CD @ Easy Pace (RPE: 3)
Always a favourite with the team! Keep that first rep at 5k pace and then start to ramp up that speed. Enjoy!
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 😜
| Stair Master | 5 Mins |
| Wall Slides | 10 x 3 |
| Leg Extension | 3 x 12 (20) |
| Goblet Squat | 3 x 10 (12) |
| Lat Pull down | 3 x 12 (40) |
| Kettle Bell Reverse Lunge | 3 x 12 |
| Side Lunges | 3 x 10 (3kg) |
| Ab Crunch | 3 x 12 (25) |
| KettleBell Swings | 3 x 12 (16) |
| Farmers Walk | 3 x 70 Secs (12) |
| Plank | 3 x 45s |
| Chest Press | 3 x 10 (25) |
| Cable Torso Rotation | 3x 12 (10) |
Add in a few more of the new exercises if you want. But overall this is still a very good all round workout.
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
parkrun @ Easy Pace (RPE: 3)
“Easy means Easy! Not 5k pace, not 10k pace, not even marathon pace. Easy pace!! 😉”
10 Mins WU @ Easy Pace RPE: 3
8 x 100 Metres Strides RPE: 9
5K @ 5K Pace RPE: 8
10 Mins CD @ Easy Pace RPE: 3
Always a great race and seems to create a different atmosphere to parkrun despite being on the same route. Feels more like a race and I’m always amazed at the impressive times that are produced in these Hastings Runners races.
