I feel like you’re running at the top of your game right now but also enjoying which is so pleasing. I’ve put the Winter 5k in for Sunday if you wanted to run that. The alternative would be 100 mins long run. Lots of the team should be down there as well. Another solid week though. Pts = Progress.
The speed work is great. I’m enjoying our more relaxed plan. Track is always enjoyable and the 5k this week was a nice achievement to finish off the week.
You’re doing great and it makes me happy. So thank you 😁
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!
| Squats | 45s x 2 |
| Calf Raises | 30s x 2 |
| Split Squat | 60s x 2 |
| Wall Sits | 60s x 2 |
| Single Leg Deadlift | 60s x 2 |
| Crab Walks | 30s x 2 |
15 minutes. Bish. Bash. Bosh. Add some weights once ready to progress with some of the exercises.
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!”
| Russian Twist | 45s x 2 |
| Plank | 60s x 2 |
| Dead Bugs | 45s x 2 |
| Flutter Kicks | 45s x 2 |
| Glute Bridge | 60s x 2 |
| Side Planks | 30s x 2 |
A really quick 15 minute core workout!! 30s recovery between reps. Click on the exercise to view a Tutorial.
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
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.
