Working at a really good level right now. The highest point so far on this plan. Hopefully it feels achievable? The introduction of spin rather than an additional run or 2nd S&C feels like a really good option though. Keep up the great work Sarah.
10 Mins WU @ Easy Pace (RPE: 3)
4 Mins @ 5K Pace (RPE: 7-8)
2 Min Recovery
x 6
10 Mins CD @ Easy Pace (RPE: 3)
Try and dial in your 5k pace here. I see a lot of runners going off too quick in the first few reps. So keep an eye on your pace, as those early reps should feel strong. It’s towards the end you’ll need to dig deep to maintain the pace. Let’s do this 💪
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
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 😜
| Single Leg Calf Raises | 2 x 10* (5kg) |
| Shoulder Press | 2 x 8 (5kg) |
| Split Squat | 2 x 15* (5) |
| Goblet Squat | 2 x 15* (5) |
| Bicep Curls | 2 x 15 (5kg) |
| Russian Twist | 2 x 15 (5) |
| Bent Over Row | 2 x 15 (5kg) |
| Plank | 2 x 60 Secs |
| Dead Bugs | 2 x 10 |
| Tricep Dips Dumbbells | 2 x 15 (5kg) |
| Dumbbell Swings | 2 x 30 (5kg) |
| Single Leg Glute Bridge | 2 x 10 |
| Wall Sits | 2 x 45 Secs |
45 Mins @ Varied Intensity (RPE: 3-9)
A great way to get the heart pumping to some banging tunes. Have fun 😁
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.
