Obviously it wall depends on the back and if you need to ease back into the schedule then take your time. There is also the option of the Winter 5k on Sunday if you did fancy that. But pacers day at parkrun is probably a better opportunity to run a quick time if in fact that is what you were aiming for, again all depends on the back really I guess.
Probably did about half the plan. Same this week I expect then back to normal next week
Sensible to ease back into it, otherwise there is the risk that you could set yourself back even further. Great to see you back running this weekend.
| Step Ups | 1 x 70 Secs |
| Split Squat | 3 x12(5kg) |
| Glute Bridge | 2 x 14 |
| Single Leg Deadlift | 2 x 12(5kg) |
| Forward Lunge and Rotation | 2 x 12(5kg) |
| Bent Over Row | 2 x 14(5kg) |
| Russian Twist | 2 x 12(5kg) |
| Squats | 2 x 15 |
| Plank | 2 x 60 Secs |
| Bicep Curls | 2 x 15(5kg) |
| Tricep Dips Dumbbells | 2 x 15(5kg) |
| Wall Sits | 2 x 60 Secs |
| Dead Bugs | 2 x 15 |
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!
| Step Ups | 1 x 70 Secs |
| Split Squat | 3 x12(5kg) |
| Glute Bridge | 2 x 14 |
| Single Leg Deadlift | 2 x 12(5kg) |
| Forward Lunge and Rotation | 2 x 12(5kg) |
| Bent Over Row | 2 x 14(5kg) |
| Russian Twist | 2 x 12(5kg) |
| Squats | 2 x 15 |
| Plank | 2 x 60 Secs |
| Bicep Curls | 2 x 15(5kg) |
| Tricep Dips Dumbbells | 2 x 15(5kg) |
| Wall Sits | 2 x 60 Secs |
| Dead Bugs | 2 x 15 |
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!”
10 Mins WU @ Easy Pace (RPE: 3)
8 x 100 metre Strides (RPE: 8)
parkrun @ 5km Pace (RPE: 8)
10 Mins CD @ Easy Pace (RPE: 3)
Running with others can reduce perceived effort so parkrun is a good option as an alternative speed session. 10 mins easy WU & CD please.
120 Mins @ Easy Pace (RPE: 3)
Long runs are key. Fuel and hydrate well & join a group if you can.
