There’s definitely a parkrun PB there for the taking. Although somewhat inevitable given your current PB was done on a long run 😂 Tuesday, if you can’t get over to Hastings I’ll probably tweak the session which better suited to you. We should have people coming over from Bexhill if you wanted to sort you a lift. In the New Year, if Dave is going every week, Tuesday efforts with AC would be a good option. They charge £5 per month for 2nd claim I believe and then every session is free. The problem is every Tuesday they run for 30 mins, so it’s a bit one dimensional and a bit too much at this stage of the plan. But just wanted to put that option in there. Jack Matthews did it on his plan leading up to Brighton last year.
Up and down week…
Still a lot of late nights impacting time for sessions.
Had a good couple of sessions Tue and Wed.
Then hospital cancellation issues Thursday threw me out completely and didn’t really know what was going on that day!
Then a very enjoyable, but tough, parkrun on Saturday!
Ended up with the kids over the weekend, so second weekend session had to be missed.
Sounds like you were just unlucky and there were things out of your control that prevented you from running this week. A few weeks like won’t make a big difference, especially at this stage of the plan and if you ever feel like you are falling behind we can make up for some of the missed points.
| Squats | 45s x 2 |
| Russian Twist | 45s x 2 |
| Calf Raises | 30s x 2 |
| Plank | 60s x 2 |
| Split Squat | 60s x 2 |
| Dead Bugs | 45s x 2 |
| Wall Sits | 60s x 2 |
| Flutter Kicks | 45s x 2 |
| Glute Bridge | 45s x 2 |
| Single Leg Deadlift | 60s x 2 |
| Crab Walks | 45s x 2 |
| Side Planks | 30s x 2 |
A solid workout covering all key muscles groups in the legs & core. 30 second recovery between reps! Enjoy 💪
10 Mins @ Easy Pace (RPE: 3)
40 Mins @ Marathon Pace (RPE: 5)
10 Mins @ Easy Pace (RPE: 3)
Just an opportunity to get some more miles in at marathon pace and really dial those splits in.
70 Mins @ Easy Pace (RPE: 3)
8 x 100 metre Strides (RPE: 8)
60 Second Recoveries
Keep the effort level down on these easy runs and focus on good running mechanics. Strides are essential here, not optional 😉
| Squats | 45s x 2 |
| Russian Twist | 45s x 2 |
| Calf Raises | 30s x 2 |
| Plank | 60s x 2 |
| Split Squat | 60s x 2 |
| Dead Bugs | 45s x 2 |
| Wall Sits | 60s x 2 |
| Flutter Kicks | 45s x 2 |
| Glute Bridge | 45s x 2 |
| Single Leg Deadlift | 60s x 2 |
| Crab Walks | 45s x 2 |
| Side Planks | 30s x 2 |
A solid workout covering all key muscles groups in the legs & core. 30 second recovery between reps! Enjoy 💪
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.
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.
