5 POINTS
Recoveries: 30-60s. If time is limited then do 2 exercises together and remove the recoveries.
*Each side (double the reps). So 2 x 30 second Side Planks = 4 in total (2 on each side).
Big week. 115pts!! A couple of juicy sessions in there!! Hopefully the difference in 10k pace and just under 5k pace is noticeable. But Fridays is a real toughie so be prepared to really work hard in that one. Save the easy miles for Sunday. You’re going great guns right now, so keep doing what you are doing. There is a local 10k in Winchelsea on Sunday which could be a potential replacement for Friday if you were free for that.
Good week…..let’s ignore Sunday…. Enjoyed the sessions this week, was Wednesday ok 10-strides-TWR? Or would it be better to do the full run them strides? We know I’m easily confused!!!!
Hope you’re feeling a bit less broken?
Another great week, especially given the conditions. In terms of the strides, as long as you get 10 mins min WU in you should be fine. So if that works better for you from a timing perspective then I’m happy with that approach. Well done Kirsty. Smashing it right now.
Recoveries: 30-60s. If time is limited then do 2 exercises together and remove the recoveries.
*Each side (double the reps). So 2 x 30 second Side Planks = 4 in total (2 on each side).
10 Mins WU @ Easy Pace (RPE: 3)
3 Mins @ 5k Pace (RPE:8)
90 Seconds Recovery
x 8
10 Mins CD @ Easy Pace (RPE: 3)
A really good session and chance to see if you can push the pace and hit 5k pace or a little under. This will test both your speed and endurance. The challenge is made tougher by slightly shorter recoveries.
40 Mins @ Easy Pace (RPE: 3)
8 x 100 metre Strides (RPE: 8)
60 Second Recoveries
Keep the 40 mins easy and don’t forget those strides. Without them you won’t improve and will fall short of your weekly targets.
| Squats | 45s x 2 |
| Calf Raises | 30s x 2 |
| Split Squat | 60s x 2 |
| Wall Sits | 60s x 2 |
| Single Leg Deadlift | 60s x 2 |
| Crab Walks | 30s x 2 |
15 minutes. Bish. Bash. Bosh. Add some weights once ready to progress with some of the exercises.
1.25 Mile WU @ Easy Pace (RPE: 3)
1 Mile Reps @ 5 Mile Pace (RPE: 8)
3 Mins Recovery
x 5
1.25 Mile CD @ Easy Pace (RPE: 3)
A challenging session as holding goal pace for 1 mile can be tough, but it builds up your endurance and mental strength.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Slowly adding time to your longer runs is the way forward. Keep the effort level down and continue to check in with your form.