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“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
I’ve dropped the Sunday long run to 120 mins and next week it will come back to 60 mins. Then also on the week on HHM we don’t do efforts and only 1 S&C to try and keep you fresh for the day itself. Any problems though let me know, but another strong week. Keep up the great work Jan.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
75 Mins @ Easy Pace (RPE: 3)
Nice and easy!! Why 75 mins and not 60? To hit that training load target and ensure your plan is as consistent, week in week out as possible, to reduce that risk of injury.
NOTE: You can click on any of the exercises to view a tutorial.
*Signifies you need to do each side (so twice the number of reps)
This should be a good all round workout which will hopefully help with you keep those niggles at bay. The idea being we can slowly add to these. Those doing the best with their strength are the ones who keep it simple and consistent, week in week out.
If time is ever an issue. You can do some supersets. What is a superset? It means combined 2 exercises together, ideally ones that are different.
For example you might do 1 set of Bent Knee Calf Raises, and rather than just twiddle your thumbs for 60 seconds before doing the next set, you do a wall sit inbetween.
Enjoy. Swimming is a great alternative to running and probably the best form of cross training.
It all depends on the nature of the session as to how hard you want to work. The longer the reps, the slightly slower the pace will be. Or if doing hills, focus on RPE rather than pace. But you always want to be working hard to ensure you make the necessary gains.
NOTE: You can click on any of the exercises to view a tutorial.
*Signifies you need to do each side (so twice the number of reps)
This should be a good all round workout which will hopefully help with you keep those niggles at bay. The idea being we can slowly add to these. Those doing the best with their strength are the ones who keep it simple and consistent, week in week out.
If time is ever an issue. You can do some supersets. What is a superset? It means combined 2 exercises together, ideally ones that are different.
For example you might do 1 set of Bent Knee Calf Raises, and rather than just twiddle your thumbs for 60 seconds before doing the next set, you do a wall sit inbetween.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
