A decent looking week. Tuesday is the evening session. If running solo and that doesn’t appeal I could find something a bit more interesting. Sunday could be a good one and I guess depending who turns up there might be an opportunity there 🤔 But the main thing is to use it as a solid training run more than anything. Any issues let me know. Keep up the great work Paul.
Positive week, everything feels ok and I’m feeling strong.
I’ll hit the track for Tuesday session next week probably not the best location for it but I like the track and think it’s a great thing to have.
| Press Up | 3 x 15 |
| Sit Ups | 3 x 22 |
| Single Leg Calf Raises | 3 x 10 |
| Bicep Curls | 3 x 10 (15kg) |
| Shoulder Press | 3 x 8 (15kg) |
| Goblet Squat | 3 x 10 (15kg) |
| Dumbbell Swings | 3 x 8 (15kg) |
| Plank | 45 Secs |
| Flutter Kicks | 3 x 50 |
| Tib Raises | 3 x 10 |
| Split Squat | 3 x 10 (5kg) |
| Dumbell Row | 3 x 10 (15kg) |
| Tricep Dips Dumbbells | 3 x 10 (15kg) |
| Step Ups | 1 x 20 |
| Hip Thrusts | 1 x 10* |
| Side Leg Raises | 1 x 10* |
| Clam Shells | 1 x 10* |
2km WU @ Easy Pace (RPE: 3)
1km @ 5k Pace (RPE: 8)
2 minutes recovery
x5
2km CD @ Easy Pace (RPE: 3)
Classic session. Super simple. The end result being you have a better understanding of your current time for a 5K. Work hard and ideally finish each rep a few seconds quicker than your current 5k pace.
60 Mins @ Easy Pace (RPE: 2-5)
60 mins on the flat is quite different to 60 mins on the hills. So it’s important to differentiate between the two and if you do a hilly easy run, to account for that extra training load and how it might impact the rest of your week.
| Press Up | 3 x 15 |
| Sit Ups | 3 x 22 |
| Single Leg Calf Raises | 3 x 10 |
| Bicep Curls | 3 x 10 (15kg) |
| Shoulder Press | 3 x 8 (15kg) |
| Goblet Squat | 3 x 10 (15kg) |
| Dumbbell Swings | 3 x 8 (15kg) |
| Plank | 45 Secs |
| Flutter Kicks | 3 x 50 |
| Tib Raises | 3 x 10 |
| Split Squat | 3 x 10 (5kg) |
| Dumbell Row | 3 x 10 (15kg) |
| Tricep Dips Dumbbells | 3 x 10 (15kg) |
| Step Ups | 1 x 20 |
| Hip Thrusts | 1 x 10* |
| Side Leg Raises | 1 x 10* |
| Clam Shells | 1 x 10* |
50 Mins @ Easy Pace (RPE: 3)
It’s important to keep the easy runs easy. Focus on good running form and low heart rate.
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
2km WU @ Easy Pace (RPE: 2)
8 x 100 metres Strides (RPE: 9)
10km @ 10km Pace (RPE: 6-8)
2km CD @ Easy Pace (RPE: 3)
Control what you can. The warm up, strides, getting the early pace right and staying positive when it gets tough. You got this!! If it’s a hilly route do your research.
