12 POINTS
The biggest mistake we can make with these recovery runs is running too fast. This will mean when our harder sessions come round we are still fatigued and not able to put enough effort in to make the necessary gains.
Feel free to move things around this week. The 10k sessions is a good one and last opportunity to really improve that 10k pace ahead of next weeks races. Any problems let me know and Merry Christmas to you, Matt and family 🎄
Christmas week was excessive buy glad I got some good mileage in too and looking forward to having a race next week. It’s a really nice race actually, so should be enjoyable whatever happens. Happy new year Simon
A fantastic week of training. Really well done Ben. Hit some good paces in those sessions too. Yeah the 10k should almost be a free hit, so no pressure or expectations, just go there and have a good crack.
The biggest mistake we can make with these recovery runs is running too fast. This will mean when our harder sessions come round we are still fatigued and not able to put enough effort in to make the necessary gains.
| Squats | 45s x 2 |
| Russian Twist | 45s x 2 |
| Calf Raises | 30s x 2 |
| Plank | 60s x 2 |
| Split Squat | 60s x 2 |
| Dead Bugs | 45s x 2 |
| Wall Sits | 60s x 2 |
| Flutter Kicks | 45s x 2 |
| Glute Bridge | 45s x 2 |
| Single Leg Deadlift | 60s x 2 |
| Crab Walks | 45s x 2 |
| Side Planks | 30s x 2 |
A solid workout covering all key muscles groups in the legs & core. 30 second recovery between reps! Enjoy 💪
2km WU @ Easy Pace (RPE: 3)
2km @ 10K Pace (RPE: 7)
3 Mins Recovery
5 x 400m @ 3k Pace (RPE: 8)
60 Sec Recoveries
4 Min Recovery
2km @ 10K Pace (RPE: 7)
3 Mins Recovery
5 x 400m @ 3k Pace (RPE: 8)
60 Sec Recoveries
2km CD @ Easy Pace (RPE: 3)
Great session inspired by the Running Channel. Gets us practicing our 10k goal pace but also incorporates some quicker 400s to include some speed. Enjoy.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
| Squats | 45s x 2 |
| Russian Twist | 45s x 2 |
| Calf Raises | 30s x 2 |
| Plank | 60s x 2 |
| Split Squat | 60s x 2 |
| Dead Bugs | 45s x 2 |
| Wall Sits | 60s x 2 |
| Flutter Kicks | 45s x 2 |
| Glute Bridge | 45s x 2 |
| Single Leg Deadlift | 60s x 2 |
| Crab Walks | 45s x 2 |
| Side Planks | 30s x 2 |
A solid workout covering all key muscles groups in the legs & core. 30 second recovery between reps! Enjoy 💪
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.
