If you wanted to add a speed session into the plan, track or Tuesday, that would be beneficial, but not essential, both are shorter reps (max 4 mins), so both would suit if you did want to. But keep up the consistency and you should continue to see improvements in your fitness and running.
As per feedback on Saturday
Well done on the long run Ellie. The most important one of the week so glad you were able to get that done. A big week in the end after the ballot. So pleased for you. Exciting times ahead.
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!”
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!”
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
120 Mins @ Easy Pace (RPE: 3)
Long runs are key. Fuel and hydrate well & join a group if you can.
| Standing Rotation | 30s x 2 |
| Plank | 30s x 2 |
| Dead Bugs | 30s x 2 |
| Sit Ups | 30s x 2 |
| Glute Bridge | 30s x 2 |
A good introduction to a core workout.
| 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.
