I’m hoping to be back next week and have 90 mins in my plan on the Sunday. I’ll probably go and join Paul’s group who run from Horntye if you wanted to come and join me? You don’t need to be a Hastings Runner to do that and it’s a good group, done at a comfortable pace. Any problems with the schedule let me know, otherwise it’s just a case of more of the same.
Been a good week, some easy-paced longer runs and finished with a quick (for me) 5k. Hopefully will get a chance to try that pace in a parkrun soon
Another excellent week. You are definitely one of the runners I’m most excited about right now. I’ve worked with a few at your level, like Matt who runs on a Tuesday with the group that kept improving and I think you are the same trajectory. Just keep doing what you are doing. Exciting times ahead. Well done Glenn.
| Bicep Curls | 40s x 2 |
| Tricep Dips Dumbbells | 20s x 2 |
| Bent Over Row | 20s x 2 |
| Shoulder Press | 20s x 2 |
| Chest Press | 20s x 2 |
Get those guns firing!
| 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!
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!
| 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.
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 😜
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.
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.
