Recovery week so only 2 runs. You could swap the elliptical out if you wanted but I’ll be honest, having introduced that to my own training I think it’s a great exercise. Boring as hell, granted, but my knee was really painful when running last week, didn’t hurt at all on the elliptical and manage to get a decent workout in. So it shows the difference it can make and I think it will help your niggles. No pressure Sunday, just go and give it a decent effort and no judgement about times or who beat you, we are not at a stage of the training to be worrying about that.
Was such a tough week work and family wise but still managed to get everything done on the plan plus a little more. Really glad it was a easier week as I feel I wouldn’t have been able to get it all done if it hadn’t been.
I added in some extra core work this week as I feel this will help with the form. Nick mentioned I don’t seem to be flailing my arms around so much when I run so that’s a good sign.
Feel good about this week!
Yeah strong week. 102pts banked in the end so nicely over the target. Great job Kelly. For me the arms dictate so much with how I run. If my arms are efficient tucked in and moving quickly, my core will be strong, my posture will be tall and relaxed and my cadence will be high. It’s something I work on a lot and I know I’ve mentioned it to you a few times. I did a 1-2-1 recently with a new runner who had some flailage (not a word but sounds good) going on with her arms. So I said try a rep (200 metres) with your arms close to your body moving quickly. She knocked about 10 seconds off, just by making that one change. It really can be huge and I think that showcases that. Hopefully see you at track on Monday!
5 mins WU
5 x 30 Secs @ RPM 100+ (30s)
2 Mins Easy
5 x 30 Secs Climb (30s)
2 Mins Easy
5 x 60 Secs @ RPM 100+ (60s)
2 Mins Easy
5 x 60 Secs Climb (60s)
4 Mins CD
Coach Simon🍊 “Make a note of RPM & the resistance level so you can increase them as you do more sessions.”
| Skipping | 6 x 10s |
| Barbell Squat | 2 x 12 (10kg) |
| Plank | 3 x 60s |
| Reverse Lunge & Rotation | 2 x 15 |
| Barbell Overhead Press | 2 x 10 (10kg) |
| Calf Raises | 2 x 12 (10kg) |
| Flutter Kicks | 2 x 35s |
| Romanian Deadlift | 2 x 10 (10kg) |
| Split Squat | 2 x 15 |
| Barbell Bent Over Row | 2 x 10 (10kg) |
| Wall Sits | 2 x 45s |
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)
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!
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 | 30s x 2 |
| Plank | 45s x 2 |
| Dead Bugs | 30s x 2 |
| Flutter Kicks | 30s x 2 |
| Single Leg Deadlift | 60s x 2 |
| Side Planks | 15s x 2 |
A really quick 12 minute core workout!! 30s recovery between reps. Click on the exercise to view a Tutorial. TIMER!
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 😜
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!
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
