Another strong week, with Thursdays session always a challenging one. If you keep hitting these targets you should continue to see gains. Keep up the great work Maria.
A good week feel like I’m fitter than I was at the start of the plan .
Another strong week Maria. Glad you are feeling fitter and that’s been evident in your parkrun times. It’s a shame you can’t make either the Monday or Tuesday sessions as I think you’d really enjoy those. If the opportunity does ever come up, then perhaps give them a go. Also some of the team run together on the weekend for their long runs, so I could always try and help arrange that if you wanted? But you’re doing really well and that was another strong week.
| Squats | 30s x 2 |
| Russian Twist | 30s x 2 |
| Calf Raises | 30s x 2 |
| Plank | 30s x 2 |
| Glute Bridge | 30s x 2 |
| Dead Bugs | 30s x 2 |
| Reverse Lunge | 30s x 2 |
| Flutter Kicks | 30s x 2 |
| Wall Sits | 30s x 2 |
| Single Leg Deadlift | 30s x 2 |
A short but effective workout to focus on strengthening your legs and core. Click on any exercise for a Tutorial. Any problems let me know, but these are very important, not just for running.
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
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 Mins @ 5K Pace (RPE: 7)
3 Mins Recovery
8 x 60s @ Under 3km Pace (RPE: 9)
60 Second Recoveries
2 Mins Recovery
8 Mins @ 5K Pace (RPE: 8-9)
3 Mins Recovery
10 Mins CD @ Easy Pace (RPE: 3)
A tough 5k session and the challenge is to see if you can hold your 5k pace in the 2nd 8 min rep when the legs are tired and you’re feeling fatigued.
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.
90 Mins @ Easy Pace (RPE: 3)
Keep this nice and easy. Focus on good form & efficient running economy. RPE should be around the 3/10 which means you can run and chat.
