Last week of this plan. Normally I would recommend a week off but if you wanted to save that for later in the year. Christmas time perhaps? Let me know and I’ll get to work on the marathon section of this plan when the Sunday sessions become much more exciting. They’re the ones I enjoy the most so hopefully you do too.
Runnings going well but have a busy month ahead and i also want to change my lifestyle a bit. Looking at diet and a couple of other things. Wont be doing parkrun this month (apart from pacers day) as i want to priortise plan and longer distances. Also, i wont be able to make the tuesday sessions this month so will have to the interval sessions by myself.
Turned into a really good week, albeit slightly over target, but that’s ok. Good to hear you are committed to more positive changes. Always happy to discuss although nutrition isn’t my strong point it has to be said. My advice is always make any changes gradual as to avoid any potential setbacks. But glad to hear the running is going well and feel like we are on the right track now. Well done Matt
| 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.
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!
60 Mins @ Easy Pace RPE: 3
8 x 100m Strides RPE: 8 (60s)
Keep the RPE down, have a chit chat & Don’t forget those strides 😜
| 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!”
parkrun @ Easy Pace (RPE: 3)
“Easy means Easy! Not 5k pace, not 10k pace, not even marathon pace. Easy pace!! 😉”
160 Mins @ Easy Pace (RPE: 3)
This is the sort of distance where fuelling is now a priority. You’ll also start to get tired legs, but unless there is any specific pain, keep going, you’ll be amazed how far you can run on tired legs.
