I’ve made the tweaks. I don’t like the idea of 4 days on the spin though and to negate that I’ve put a quick parkrun in, instead of the hills. If we get the strides in and a good WU & CD before parkrun you’ll still hit the targets for the week, without the 4th session. And I’ve tweaked the midweek run to avoid 2 lots of strides but still get the pts we need.
Week disrupted by back problems and work. Finished ok with the getting out there on a Sunday despite the weather and back not too bad
It’s rare a plan ever goes smoothly. Especially the winter block where illness are common. Sounds positive about the back and hopefully those stretches will make a big difference.
| 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.
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
| Russian Twist | 30s x 2 |
| Plank | 45s x 2 |
| Dead Bugs | 30s x 2 |
| Flutter Kicks | 30s x 2 |
| Single Leg Deadlift | 60s x 2 |
| Side Planks | 15s x 2 |
A really quick 12 minute core workout!! 30s recovery between reps. Click on the exercise to view a Tutorial. TIMER!
20 Mins @ Easy Pace (RPE: 2)
20 Mins @ Steady Pace (RPE: 3)
20 Mins @ Marathon Pace (RPE: 4)
Rather than just head out and do 60 mins easy, this goes through the gears a little and will hopefully help you improve running economy as the speed picks up a little. It’s still a light session but makes the easy runs more interesting. Best done on the flat to hit consistent paces.
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.
110 Mins @ Easy Pace (RPE: 3)
Keep it easy but also focus on good form. If you can increase your cadence without raising your heart rate, then give it a go.
