Changes made. Any problems now let me know. But we can have an easy week after you banked some bonus points (more training that was planned) last week.
Been a good week for the plan. I’ve ticked everything off and actually felt like I’ve made a bit of progress. Had one of my best track sessions in a long time and I felt pretty comfortable for the majority of my long run. A bit of a niggle and my stomach was a little off but on the whole a good week.
Really pleased to hear. 3 on the spin. Feels like the level we have the training at now is achievable and hopefully enjoyable. Interestingly it was Lou who ran one of her best ever 10ks by reigning in her training and I think you might find the same happens to you, less is more. Great work Kelly.
10 Mins WU @ Easy Pace RPE: 3
20 x 60 Seconds @ Fast Pace RPE: 9
(60 Second Recoveries)
10 Mins CD @ Easy Pace RPE: 3
Don’t go off too fast as 20 reps is a lot. You should feel like you’re working at a very high effort level towards the last 15 seconds of each rep. Go get ’em!
| Skipping | 6 x 10s |
| Barbell Squat | 2 x 12 (10kg) |
| Plank | 3 x 60s |
| Reverse Lunge & Rotation | 2 x 15 |
| Barbell Overhead Press | 2 x 10 (10kg) |
| Calf Raises | 2 x 12 (10kg) |
| Flutter Kicks | 2 x 35s |
| Romanian Deadlift | 2 x 10 (10kg) |
| Split Squat | 2 x 15 |
| Barbell Bent Over Row | 2 x 10 (10kg) |
| Wall Sits | 2 x 45s |
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!”
120 Mins @ Easy Pace (RPE: 3)
Long runs are key. Fuel and hydrate well & join a group if you can.
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
