Still keeping it consistent and building the base. No need to get too carried away just yet. See how you feel Sunday. I would suggest if you feel strong after 80 mins, add another 10 in, that will set you up better for the longer runs due to come. That said 80 is enough if the legs do tire at that stage. Keep up the great work Debbie. Let me know if you need to move any sessions around.
Very positive week. As long as I can get all the sessions done I’m hapoy.
And that should always be the target. The trust should be in me, that you hit the sessions, you will see the gains. And 99.5% of the time, my runners who do have improved. Another excellent week Debbie, a great start to this plan. Well done.
| Exercise Bike | 5 Mins |
| Rowing | 10 Mins |
| Leg Press | 3 x 10 |
| Calf Raises – Leg Press | 3 x 10 |
| Hamstring Curl | 3 x 10 |
| Ab Crunch | 3 x 10 |
| Chest Press | 3 x 10 |
| Lat Pull down | 3 x 10 |
| Seated Row | 3 x 10 |
| Shoulder Press Machine | 3 x 10 |
| Seated Hip Abductor | 3 x 10 |
| Seated Hip Adductor | 3 x 10 |
| Cable Torso Rotation | 3 x 10 |
| Wall Sits | 2 x 30s |
| Kettlebell Swings | 2 x 15 (6kg) |
| Farmers Walk | 2 x 60s (10kg) |
Let me know if there are any machines you would like to add. Keep it consistent and you’ll continue to get stronger.
Flexibility is definitely very important to runners and yoga can help in that area!
| Exercise Bike | 5 Mins |
| Rowing | 10 Mins |
| Leg Press | 3 x 10 |
| Calf Raises – Leg Press | 3 x 10 |
| Hamstring Curl | 3 x 10 |
| Ab Crunch | 3 x 10 |
| Chest Press | 3 x 10 |
| Lat Pull down | 3 x 10 |
| Seated Row | 3 x 10 |
| Shoulder Press Machine | 3 x 10 |
| Seated Hip Abductor | 3 x 10 |
| Seated Hip Adductor | 3 x 10 |
| Cable Torso Rotation | 3 x 10 |
| Wall Sits | 2 x 30s |
| Kettlebell Swings | 2 x 15 (6kg) |
| Farmers Walk | 2 x 60s (10kg) |
Let me know if there are any machines you would like to add. Keep it consistent and you’ll continue to get stronger.
60 Mins @ Easy Pace (RPE: 3)
Keep that RPE down. You want to be able to run and chat, speaking of which, joining a group can add to the enjoyment here.
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!”
80 Mins @ Easy Pace (RPE: 3)
Try and keep it easy. It all depends on your current level. If slowly adding time to your long run the last 10-20 mins might be tough. Focus on good form.
