18 POINTS
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.
We are going to need to reign in one of the strength sessions this week because of the long run. It’s important we don’t fall into the trap of over training, especially at this stage of the plan. Any problems let me know but hopefully Sunday will be a fun adventure. Keep up the great work Michelle.
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.
10 Mins WU @ Easy Pace RPE: 3
5 Mins @ 5k Pace RPE: 8 (120 Secs)
5 Mins @ 5k Pace RPE: 8 (120s)
3 Mins @ 3K Pace RPE: 8 (90s)
3 Mins @ 3K Pace RPE: 8 (90s)
2 Mins @ <3K Pace RPE: 9 (90s)
1 Min @ <3K Pace RPE: 9 (90s)
10 Mins CD @ Easy Pace RPE: 3
A good speed session and a chance to increase pace as the reps get shorter. Work hard and enjoy!
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
So slightly more challenging and time consuming. To save time you can superset some exercises. What does that mean? Well rather than having 60 seconds recovery after your Kettlebell Swings, use that 60 seconds to do the Farmers Walk. And then go back to the Kettlebell Swings again. So you’d alternative 2 exercises and once, then have a short break before doing the same again. It saves as much as 15 mins that you’d otherwise just be standing around. Any issues let me know.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
240 Mins @ Easy Pace (RPE: 3-8)
All about time on feet. Don’t push the pace early on and ensure you are well hydrated and have fuel to take on at regular intervals.