I’ll tweak the sessions slightly because of the recent layoff as I don’t want you to feel overwhelmed right now. There’s no hurry to get to 5k and to be honest the shorter reps allow you to run at a quicker pace which I think long term will really help your running. Any problems let me know. See you Wednesday.
Coach Simon🍊
A really quick 12 minute core workout!! 30s recovery between reps. Click on the exercise to view a Tutorial.
Don’t go off too fast as 20 reps is a lot. RPE towards the end of each rep should be a 9 and pace will be towards the lower end or just under your 3k targets. Consistency is the key.
12 minutes. That’s all it takes. 30s recovery between reps.
Another simple but effective session. You want to be going quicker than your current 5k pace if you are going to make improvements. Your effort level (RPE) should be high for the last 30 seconds of each rep. Dig deep to make those gains 💪