A little bit of variety for parkrun. It’s important to mix it up and will help you with your pace judgement doing a session like this, even if it doesn’t go well at first, with practice it will make you a better runner. Any problems let me know. Keep up the great work Maria.
| 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)
1 x 8 minute @ 5k Pace (RPE: 8)
3 mins recovery
2 x 4 mins @ 5k Pace (RPE: 8)
2 mins recovery
4 x 2 mins @ 5k Pace (RPE: 8)
90s recovery
10 Mins CD @ Easy Pace (RPE: 3)
Maintaining your current 5k pace will get progressively more challenging as a session unfolds. So breaking it down in this nature should allow you to maintain that pace for the whole session.
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
2 Km WU @ Easy Pace (RPE: 3)
1 Km @ Marathon Pace (RPE: 5)
1 Km @ Half Marathon Pace (RPE: 6)
1 Km @ 10 Mile Pace (RPE: 6)
1 Km @ 10K Pace (RPE: 7)
1 Km @ 5K Pace (RPE: 8)
1 Km @ 3K Pace (RPE: 9)
2 Km CD @ Easy Pace (RPE: 3)
A challenging but rewarding session where you can experience what it feels like to run at different paces.
100 Mins @ Easy Pace (RPE: 3)
Slowly adding time to your longer runs is the way forward. Keep the effort level down and continue to check in with your form.
