0 POINTS
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
We start off light, but then if all is well, we smash out some decent mileage on the Sunday, perhaps a nice relaxed trail run of 20km ish? Too soon after Seville? It’s a tricky one and you’ll know come the weekend, we just don’t want to lose that endurance and if anything build on it. But if you pick a fun route to do the Sunday one, then it shouldn’t be too demanding. That’s my thinking. I don’t think you need to be smashing out 150 mins along the seafront at 5:10 per km pace is my point. All this assuming you have recovered from what sounded like a horrible illness last week.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Keep that RPE down. You want to be able to run and chat, speaking of which, joining a group can add to the enjoyment here.
Keep the RPE down, have a chit chat & Don’t forget those strides 😜
| Plank With Leg Raise | 2 x 70s |
| Single Leg Deadlift | 2 x 12 (8) |
| Press Up | 2 x 20 |
| Goblet Squat | 2 x 22 (16) |
| Russian Twist | 2 x 10 (10) |
| Split Squat | 2 x 15 (12) |
| Single Leg Calf Raises | 2 x 12 |
| Pull Ups | 2 x 12 |
| Tib Raises | 2 x 15 (12) |
| Crab Walks | 2 x 22 |
| Bicycle Crunch | 2 x 25 |
| Bent Knee Calf Raises | 2 x 15 (12) |
70 Mins @ Easy Pace (RPE: 3)
Keep the effort level down on these easy runs and focus on good running mechanics.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
All about time on feet. Don’t focus on pace. Instead keep that effort level down and concentrate on good running economy. Fuelling and hydration key too.