3 POINTS
A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.
Such a good week. Love where you’re at. Wednesday I want to remove any pressure off your shoulders. Being nervous is fine. I ran track for the first time last week. I’ve coached it for 5 years and never been nervous, yet when I went to run last week I suddenly got really nervous. So it’s normal. But putting pressure on yourself to perform is different. This is week 2 of this plan to get faster. So I want you to have the mindset “I’m running well, but the time today doesn’t matter, as long as I try my best, I will be happy with the result”. I think if you have that mindset you’ll do well. The 5K PB will come, but it doesn’t have to be yet, stay patient and keep training hard.
A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.
*reps/seconds on both sides
A really good home workout for the core and legs. If new to this, don’t worry about hitting the seconds or reps. Do what you can and slowly build up to the targets.
For example you might find you can only hold a plank for 20 seconds at first, which is fine. Don’t push too hard that you get injured. You’ll soon get strong and be able to add more seconds.
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.
I’m a big fan of consistent splits. With any race avoiding getting swept away with the crowds is key, so focus on that early pace and hold back, settle into a rhythm. Km 4 is often the hardest, so zone in on 4 and dig deep. You got this!
A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.
*reps/seconds on both sides
A really good home workout for the arms and legs. If you are short on time you can superset the exercises. Do 2 back to back without the recoveries. Eg 15 squats, 15 bicep curls, 15 squats and so on….
2km WU @ Easy Pace (RPE: 3)
400 Metres @ Target Pace (RPE: 8)
90 Seconds Recovery
x 6
200 Metres @ Target Pace (RPE: 9)
60 Seconds Recovery
x 6
2km CD @ Easy Pace (RPE: 3)
A really good session where you can work on your speed and form. Important that you are going quicker than your current 5k pace to make gains. Run tall and proud.
Slowly adding time to your longer runs is the way forward. Keep the effort level down and continue to check in with your form.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”