Another strong week with over 80pts up for grabs. Keep that consistent going and hopefully you can join the club or team for all 3 runs this week. Any problems let me know. That feedback really does help, even if it’s just to say done, or incomplete.
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)
60 Secs Uphill (RPE: 8)
90 Secs Downhill (RPE: 4)
45 Secs Uphill (RPE: 9)
75 Secs Downhill (RPE: 4)
30 Secs Uphill (RPE: 9)
60 Secs Downhill (RPE: 4)
x 5
10 Mins CD @ Easy Pace (RPE: 3)
Hills can really build your strength as well as improve your running form. This session is tough but will really help you make big gains. Use the downhill as a light recovery jog, so exact recovery times can be flexible.
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!”
60 Mins @ Easy Pace (RPE: 3)
Keep that RPE down. You want to be able to run and chat, speaking of which, joining a group can add to the enjoyment here.
| Squats | 45s x 2 |
| Calf Raises | 30s x 2 |
| Glute Bridge | 45s x 2 |
| Reverse Lunge | 60s x 2 |
| Wall Sits | 45s x 2 |
12 minutes. That’s all it takes. 30s recovery between reps.
| Russian Twist | 30s x 2 |
| Plank | 30s x 2 |
| Dead Bugs | 30s x 2 |
| Flutter Kicks | 30s x 2 |
| Glute Bridge | 30s x 2 |
A nice solid core workout. Only takes 10 mins. You got this.
120 Mins @ Easy Pace (RPE: 3)
Long runs are key. Fuel and hydrate well & join a group if you can.
