25 POINTS
A mixture of strength work and cardio. Likely to be a good session for any running training plan.
Changes made, Tuesday evening is 20 x 1 min again, but given how well it went last week I see no reason why it’s not worth smashing out again.
Good solid week. Felt strong mostly, had a few niggles and Saturday’s run got a bit painful otherwise good overall
Dead on the target points and in someway I’m glad the glute told you to stop when it did Saturday because it means we didn’t overtrain for the week. It feels like these last few weeks you’re finding a good level of consistency which has been lacking in the past, mainly due to training for big races. So hopefully this new approach will start to deliver better results in 2026. Trust the process. The results using this lower volume, consistent method continue to be excellent. Someone like Michelle Fox is probably a good example of this, although she is now talking about doing an Ultra next year 🤦♂️😂 Excellent work Kelly.
A mixture of strength work and cardio. Likely to be a good session for any running training plan.
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!
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
*Recoveries: 30 Seconds after the 30 second reps, 60 seconds after the 60 second reps. Simples.
Coach Simon🍊 “Make a note of RPM & the resistance level so you can increase them as you do more sessions.” Recoveries in between intervals are the same as the effort. So 30 and 60 seconds easy pace.
| 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 |
90 Mins @ Easy Pace (RPE: 3)
Keep this nice and easy. Focus on good form & efficient running economy. RPE should be around the 3/10 which means you can run and chat.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”