We’ve reached the end of this plan which means this week is slightly lighter. Let me know if you did want to pause, but if not I will continue with a new plan up until HHM in March as I feel like you’re making some good steady progress of late. I appreciate this week might need some changes too, so let me know if that is the case. Happy New Year Alison.
Obviously the fall on Tuesday was disappointing but I was happy to get back out there running for the parkrun. A shame not to get the 90 mins today but hoping with the class I completed yesterday that I’m not far off my target. Hoping to maintain my fitness and still come to Tuesday Efforts sometimes when not at track.
Well done Alison. Of course, keep coming to efforts when you can. Lots of the people I used to work with in the past come along still and just because you are not on a plan, doesn’t mean you still can’t be part of Team Orange.
This session should last 40 minutes. Find a location where you can pick different points on the hill. Lamp posts are great. So for example you would run to the first lamppost and back to the bottom of the hill. Then to the second lamppost and back. Keep making the reps longer until you hit 20 mins, and then start making the reps shorter again.
So you might reach lamppost 12 in 20 mins, then next rep will be to lamppost 11, then 10, then 9 and so on, eventually returning to 1.
Use the downhill as your recovery. You should be working at an RPE of 8 up the hill, and a 3 downhill.
A tough session so important to pace yourself well. If you really want to make it challenge, push the pace downhill as well.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Keep the RPE down, have a chit chat & Don’t forget those strides 😜
A really quick 12 minute core workout!! 30s recovery between reps. Click on the exercise to view a Tutorial.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
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.
