0 POINTS
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
At the moment the current plan has HHM in. So hard to know what to set really. I’ve just tweaked this on the assumption that is unlikely to happen and the focus will be getting back your 5k pace slowly. Keep up the good work though darling xxx
A very anxiety inducing and chaotic week, but got it done. Legs are starting to feel a little stronger when running, got to work on the fitness too though to keep them in-line! Xxx
Great work darling. Your biggest scoring week on record. So that shows progress. Good that you are starting to feel stronger from the gym work. I think we just need to keep doing what we are doing and hopefully it will continue to go well for both of us xxx
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
10 Mins WU @ Easy Pace (RPE: 3)
4 min @ 5k Pace (RPE: 8)
2 min recovery
3 mins @ 3K Pace (RPE: 8)
90 secs recoveries
x 2
2 mins @ <3k Pace (RPE: 9)
90 secs recoveries
x 3
4 x 1 min @ All In (RPE: 9)
60 sec recoveries
x 4
10 Mins CD @ Easy Pace (RPE: 3)
Always a favourite with the team! Keep that first rep at 5k pace and then start to ramp up that speed. Enjoy!
A great form of cross trainer for us runners. Take a few minutes to warm up at find your stride but then push hard. You can real bang for your buck with just 30 mins on the stair climber. I hit around level 10 when doing these but find the right speed for you that you can maintain, but you find this tough.
A great form of cross trainer for us runners. Take a few minutes to warm up at find your stride but then push hard. You can real bang for your buck with just 30 mins on the stair climber. I hit around level 10 when doing these but find the right speed for you that you can maintain, but you find this tough.
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).
Running with others can reduce perceived effort so parkrun is a good option as an alternative speed session. 10 mins easy WU & CD please.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
