A strong week, do what you can if work is still very busy. Tuesday is a great chance to see what 5k pace you have in the legs. I always find that’s a really good representation of how quick I can run my parkrun in. Any issues let me know.
| Step Ups | 60 Secs |
| Wall Sits | 2 x 60 Secs |
| Reverse Lunge | 2 x 10* |
| Incline Press Up | 2 x 15 |
| Glute Bridge | 2 x 15 |
| Russian Twist | 2 x 15 |
| Plank | 2 x60s |
| Single Leg Deadlift | 2 x 10 |
| Squats | 2 x 15 |
| Calf Raises | 2 x 15* |
| Flutter Kicks | 2 x 30s |
| Side Planks | 2 x 20s |
| 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.
| Step Ups | 60 Secs |
| Wall Sits | 2 x 60 Secs |
| Reverse Lunge | 2 x 10* |
| Incline Press Up | 2 x 15 |
| Glute Bridge | 2 x 15 |
| Russian Twist | 2 x 15 |
| Plank | 2 x60s |
| Single Leg Deadlift | 2 x 10 |
| Squats | 2 x 15 |
| Calf Raises | 2 x 15* |
| Flutter Kicks | 2 x 30s |
| Side Planks | 2 x 20s |
| Side Leg Raises | 1 x 10* |
| Clam Shells | 1 x 10* |
Keep the RPE down, have a chit chat & Don’t forget those strides 😜
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
parkrun is the best!!! Every Saturday at 9am. A great opportunity to push our effort levels and run alongside other people. Make sure you get there nice and early for your WU & Strides. I normally aim for 8:15 to give myself plenty of time.
90 Mins @ Easy Pace (RPE: 3)
Keep this nice and easy. Focus on good form & efficient running economy. RPE should be around the 3/10 which means you can run and chat.