Another solid week. Keep doing what you are doing. Hopefully the back issue has resolved itself and we can go again. You’re smashing it Lucy.
Feel the week went ok but its a shame i missed out on track. Had a good weds run despite the waiting around. Friday run was good once i got going. Another solid parkrun. Still a good time despite the weather. Just feeling slighly down on myself. Like i should be doing better. Showing up in bad weather is certainly making running feel tough atm. Guess its the showing up that makes us better runners.
I wouldn’t be hard on yourself. You are overcoming a lot to do this plan and improvement will happen. Obviously well a little short last week and Friday’s run as an alternative for track just doesn’t quite bring the same gains. Even only hitting 50 mins instead of 60 can make a difference in the long run. I think the best mindset to have, is right, I’ve done well to this point, but I know I can keep improving if I continue to knuckle down. So that’s a positive view and hopefully gives that motivation to keep turning up when the weather is a bit rubbish. But keep going. I really, really, really, really hope this is still just the beginning of our partnership together because from what I have seen so far, I think if you stick it with it, you’ll become the best runner you’ve ever been. It might take 12-18 months, but I think you can get there.
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
| 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.
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!”
| Russian Twist | 30s x 2 |
| Plank | 30s x 2 |
| Dead Bugs | 30s x 2 |
| Flutter Kicks | 30s x 2 |
| Glute Bridge | 30s x 2 |
A nice solid core workout. Only takes 10 mins. You got this.
50 Mins @ Easy Pace (RPE: 3)
It’s important to keep the easy runs easy. Focus on good running form and low heart rate.
10 Mins WU @ Easy Pace (RPE: 3)
8 x 100 metre Strides (RPE: 8)
parkrun @ 5km Pace (RPE: 8)
10 Mins CD @ Easy Pace (RPE: 3)
Running with others can reduce perceived effort so parkrun is a good option as an alternative speed session. 10 mins easy WU & CD please.
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
