I’ve moved the efforts to Friday. Is that possible? I think that will give the niggly knee a few extra days to recover. And I’ve changed the sessions so you don’t have to do the 20 x 1 again. Any problems let me know. Keep up the great work Chrissie.
Week went well until Friday!
Run Sunday was good 👍🏼
Sometimes life will get in the way. More important things than running. All we can do is get back on the plan. If missing sessions and pts ever does annoy you, just let me know and I can find ways to make up for that over the next 3-4 weeks, so come the end of the plan you’ll have hit your targets. We just need to be careful we don’t push too hard chasing missed session. A great weekend though judging by all the pics!
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!”
40 Mins @ Easy Pace (RPE: 3)
The biggest mistake we can make with these recovery runs is running too fast. This will mean when our harder sessions come round we are still fatigued and not able to put enough effort in to make the necessary gains.
| Elliptical | 10 Mins |
| Exercise Bike | 10 Mins |
| Stair Master | 5 Mins |
| KettleBell Swings | 2 x 10 (12kg) |
| Farmers Walk | 2 x 60s (9kg) |
| Seated Row | 2 x 15 (31kg) |
| Russian Twist | 2 x 12 |
| Plank | 2 x 40s |
| Ab Crunch | 2 x 15 (22kg) |
| Glute Bridge | 2 x 12 |
| Leg Press | 2 x 15 (31kg) |
| Calf Raises | 2 x 12 (3kg) |
| Shoulder Press | 2 x 8 (3kg) |
10 Mins WU @ Easy Pace (RPE: 3)
4 Mins @ 5K Pace (RPE: 8)
120 Seconds Recovery
3 Mins @ 5k Pace (RPE: 8)
90 Seconds Recovery
2 Mins @ 3K Pace (RPE: 8)
90 Seconds Recovery
1 Min @ <3k Pace (RPE: 9)
60 Seconds Recovery
30 Seconds @ All In Pace (RPE: 9)
60 Seconds Recovery
x 2
10 Mins CD @ Easy Pace (RPE: 3)
Total of 21 mins of efforts!! A good opportunity to work on a variety of paces across varied reps. The shorter the rep, the quicker you go.
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
130 Mins @ Easy Pace (RPE: 3-5)
Pushing beyond that 2 hour barrier is a good mental win. Important to be fuelling and staying hydrated on these runs.
