If you’re free Saturday and the forecast is favourable for a quick parkrun we can switch that with Thursdays session if need be. But another really solid week. Any issues let me know. Keep up the great work Glenn.
Good week. Noted re: parkrun, got sucked into trying to keep pace with others.
| Bicep Curls | 40s x 2 |
| Tricep Dips Dumbbells | 20s x 2 |
| Bent Over Row | 20s x 2 |
| Shoulder Press | 20s x 2 |
| Chest Press | 20s x 2 |
Get those guns firing!
| Russian Twist | 30s x 2 |
| Plank | 45s x 2 |
| Dead Bugs | 30s x 2 |
| Flutter Kicks | 30s x 2 |
| Single Leg Deadlift | 60s x 2 |
| Side Planks | 15s x 2 |
A really quick 12 minute core workout!! 30s recovery between reps. Click on the exercise to view a Tutorial. TIMER!
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.
| 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.
1 Mile WU @ Easy Pace (RPE: 2)
3 Miles @ HM Pace (RPE: 6)
2 Miles @ 10k Pace (RPE: 7)
1 Mile @ 5K Pace (RPE: 8)
1 Mile CD @ Easy Pace (RPE: 3)
A good 10k session this, especially for anyone who has a habit of starting races too fast. This should allow you to finish strong. Work hard in those last 3 miles, that’s your opportunity to improve your fitness.
110 Mins @ Easy Pace (RPE: 3)
Keep it easy but also focus on good form. If you can increase your cadence without raising your heart rate, then give it a go.
parkrun @ Easy Pace (RPE: 3)
“Easy means Easy! Not 5k pace, not 10k pace, not even marathon pace. Easy pace!! 😉”
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
