Another strong week. A bit of marathon pace on Tuesday morning. parkrun takes care of the speed work this week and with the 20 miler planned for the following week it’s important we reign in the long run a bit this week. Any problems let me know. Only 5 weeks now until Boston.
| Step Ups | 60 Secs |
| Wall Sits | 2 x 60 Secs |
| Reverse Lunge | 2 x 10* |
| Incline Press Up | 2 x 15 |
| Glute Bridge | 2 x 15 |
| Russian Twist | 2 x 15 |
| Plank | 2 x60s |
| Single Leg Deadlift | 2 x 10 |
| Squats | 2 x 15 |
| Calf Raises | 2 x 15* |
| Flutter Kicks | 2 x 30s |
| Side Planks | 2 x 20s |
| Side Leg Raises | 1 x 10* |
| Clam Shells | 1 x 10* |
Just an opportunity to get some more miles in at marathon pace and really dial those splits in.
| Step Ups | 60 Secs |
| Wall Sits | 2 x 60 Secs |
| Reverse Lunge | 2 x 10* |
| Incline Press Up | 2 x 15 |
| Glute Bridge | 2 x 15 |
| Russian Twist | 2 x 15 |
| Plank | 2 x60s |
| Single Leg Deadlift | 2 x 10 |
| Squats | 2 x 15 |
| Calf Raises | 2 x 15* |
| Flutter Kicks | 2 x 30s |
| Side Planks | 2 x 20s |
| Side Leg Raises | 1 x 10* |
| Clam Shells | 1 x 10* |
The only real mistake you can make here is going too fast. Try and pick a flat route as well. Hills will push that RPE too high.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Running with others can reduce perceived effort so parkrun is a good option as an alternative speed session. 10 mins easy WU & CD please.
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.