Another solid week with 115pts up for grabs. I’ve put in a progression run Saturday just for some variety and again another extra 10 on the Sunday run to ensure we hit the targets. If doing the Santa Dash perhaps we can squeeze in the extra beforehand? 🤔 Or maybe switch the long run to Saturday and go for a quick one in the red and white costume.
Always fun to train in a group. Ask for help if unsure on your technique on the exercises.
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
| Single Leg Calf Raises | 2 x 12 (12) |
| Single Leg Deadlift | 2 x 12 (12) |
| Wall Sits | 2 x 100 Secs |
| Goblet Squat | 3 x 14 (12) |
| Single Leg Glute Bridge | 2 x 15 (RB) |
| Forward Lunge and Rotation | 2 x 15 (12) |
| Kettlebell Bent Over Row | 2 x 12 (12) |
| Kettlebell Clean and Press | 2 x 12 (12) |
| Crab Walks | 2 x 15 (12) |
| Side Lunges | 2 x 15 (12) |
| Dead Bugs | 2 x 15 |
| Plank | 2 x 60s |
| Russian Twist | 2 x 15 |
60 Mins @ Bimble Pace (RPE: 3)
8 x 100 metre Strides (RPE: 8)
60 Second Recoveries
I had to create a new session for you guys. Have fun. 60 mins easy is perfect in terms of training load. Don’t forget those strides as well (if highlighted)
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
1 Mile WU @ Easy Pace (RPE: 3)
1 Mile @ Marathon Pace (RPE: 4)
1 Mile @ Half Marathon Pace (RPE: 6)
1 Mile @ 10K Pace (RPE: 7)
1 Mile @ 5K Pace (RPE: 9)
1 Mile CD @ Easy Pace (RPE: 3)
A challenging but rewarding session where you can experience what it feels like to run at different paces.
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.
