10 POINTS
Always fun to train in a group. Ask for help if unsure on your technique on the exercises.
Lovely new shiny plan. Any issues let me know now. Apologies for dropping pts on ASPT. But I’ve learned that certain core exercises and upper body exercises just don’t really help our running much, so a circuits class, whilst great for overall fitness won’t be as beneficial as a targeted runner specific S&C workout. You get the extra pts for doing some easy stretches though. Use parkrun as a marker for this plan which we will hopefully beat before the end of this plan. Any problems let me know.
Always fun to train in a group. Ask for help if unsure on your technique on the exercises.
A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.
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!”
A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.
60 Mins @ Bimble Pace (RPE: 3)
8 x 100 metre Strides (RPE: 8)
60 Second Recoveries
I had to create a new session for you guys. Have fun. 60 mins easy is perfect in terms of training load. Don’t forget those strides as well (if highlighted)
“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.
