Rest Day 0 POINTS Rest Day 0 Mins RPE 0 “Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
12 Mins Core 4 POINTS 12 Mins Core Russian Twist 3 x 30s Plank 2 x 45s Dead Bugs 3 x 30s Flutter Kicks 2 x 30s Side Planks 2 x 15s A really quick 12 minute core workout!! 30s recovery between reps. Click on the exercise to view a Tutorial.
20 x 1 Minute Reps 24 POINTS 20 x 1 Minute Reps 10 Mins WU Easy 20 x 60 Secs (60s Rest) 3K Pace 10 Mins CD Easy 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.
Rest Day 0 POINTS Rest Day 0 Mins RPE 0 “Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
12 Mins Legs 4 POINTS 12 Mins Legs Squats 2 x 45s Calf Raises 2 x 30s Glute Bridge 2 x 45s Reverse Lunge 2 x 60s Wall Sits 2 x 45s 12 minutes. That’s all it takes. 30s recovery between reps.
10 x 3 Mins (10k) 27 POINTS 10 x 3 Mins (10k) 10 Mins WU @ Easy Pace (RPE: 3) 3 Mins @ 10K Pace (RPE: 7) 90s Recovery x 10 10 Mins CD @ Easy Pace (RPE: 3) Really simple session and a chance to practice running at your target 10k goal pace for short periods of time.
Rest Day 0 POINTS Rest Day 0 Mins RPE 0 “Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
