An exciting week with the Winter 5k the highlight. That means it’s very important to run an easy parkrun on Saturday. 30 mins plus please 😁 Really like where you’re at with your running right now and I think those 5k times will continue to improve. So keep up the excellent work Jim. A real pleasure to have you part of the Team 🍊
Thought I did ok tues was great Wednesday all good apart from falling over, strides think I done really well on them and Thursday legs and core yeah that was tough but got it done. Saturday easy Park run 31 pacer and it was great to run with no pressure on me, Sunday winter 5K probably needed to push myself harder in these races because I know I can do it, when out on my own running there is no pressure and I can just gallop along then slow down a mile then gallop along the 3 mile but as you say trust the plan. 🍊👍
Yeah a really good week again and glad you are enjoying your running (and listening now for parkrun 😉) Not all races go to plan and if you’d run your hardest and fallen short, that would then be worrying, but the fact you know there is more in the tank is a good sign. 5ks are always tough as well. But excellent running Jim.
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!
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 😜
| Squats | 45s x 2 |
| Russian Twist | 45s x 2 |
| Calf Raises | 30s x 2 |
| Plank | 60s x 2 |
| Split Squat | 60s x 2 |
| Dead Bugs | 45s x 2 |
| Wall Sits | 60s x 2 |
| Flutter Kicks | 45s x 2 |
| Glute Bridge | 45s x 2 |
| Single Leg Deadlift | 60s x 2 |
| Crab Walks | 45s x 2 |
| Side Planks | 30s x 2 |
A solid workout covering all key muscles groups in the legs & core. 30 second recovery between reps! Enjoy 💪
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!! 😉”
30 Mins Swimming @ Easy Pace (RPE: 3)
Enjoy. Swimming is a great alternative to running and probably the best form of cross training.
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.
