So pretty much every plan I work with I try and get it too sessions per week. Whether that’s speed work, goal pace or a race, there should always be 2 sessions where you are working pretty hard. Then the other 1 or 2 will be easy, topping up the pts with the S&C work. So this week is no different. Efforts, 5k and two ease runs, combined with 2 x S&C. Seems a lot on paper but when you add it all up you’re looking at 6 hours probably. A week consists of 168 hours. So 3.5% of the time you’re exercising. When I put it like that I should add more in. Let’s get this new plan off to a strong start.
6 sessions is a lot for me, I felt like I needed to start this plan with a “boom!” to get me back in it, but 6 days of exercise won’t suit me long-term. Not just my body starting to ache, but the time required makes this not practicable every week. For me, 4 sessions suits well, 5 is also OK. I know this was due to no long run on the weekly plan, and I got through it all fine.
Felt mostly OK, nice to run fast again and 2 S&C’s went surprisingly well. A bit cramped today (Monday) so not looking forward to S&C later…
It was a tough start and to be fair you’ve smashed it. It’s a tough one and often a fine line. To keep making gains we do need to keep working harder, albeit progressive and slowly. Enjoyment has to be the primary factor but at some stage if you reign it in the fitness is going to regress slightly. The next 3 weeks are all 5 week sessions. The problem then arises again with the XC events and the Pudding Dash. They make it tricky to hit your targets on a low session week because they prevent us getting in a long run or big marathon sesh. For now, just keep the feedback coming and we can tweak it as and when need be. But a good week to get us back up and running.
| Plank With Leg Raise | 2 x 70s |
| Single Leg Deadlift | 2 x 12 (8) |
| Press Up | 2 x 20 |
| Goblet Squat | 2 x 22 (16) |
| Russian Twist | 2 x 10 (10) |
| Split Squat | 2 x 15 (12) |
| Single Leg Calf Raises | 2 x 12 |
| Pull Ups | 2 x 12 |
| Tib Raises | 2 x 15 (12) |
| Crab Walks | 2 x 22 |
| Bicycle Crunch | 2 x 25 |
| Bent Knee Calf Raises | 2 x 12 (12) |
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!”
| Plank With Leg Raise | 2 x 70s |
| Single Leg Deadlift | 2 x 12 (8) |
| Press Up | 2 x 20 |
| Goblet Squat | 2 x 22 (16) |
| Russian Twist | 2 x 10 (10) |
| Split Squat | 2 x 15 (12) |
| Single Leg Calf Raises | 2 x 12 |
| Pull Ups | 2 x 12 |
| Tib Raises | 2 x 15 (12) |
| Crab Walks | 2 x 22 |
| Bicycle Crunch | 2 x 25 |
| Bent Knee Calf Raises | 2 x 12 (12) |
70 Mins @ Easy Pace (RPE: 3)
Keep the effort level down on these easy runs and focus on good running mechanics.
50 Mins @ Easy Pace (RPE: 3)
It’s important to keep the easy runs easy. Focus on good running form and low heart rate.
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.
