0 POINTS
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
I worked out I’ve got 19 of my team running marathons over the next 3 weeks, only 1 of them has had to defer due to a niggle, the other 18 are primed to run strong races. A stat I am incredibly proud of and I am so excited to see how you all fare. This is the lightest week of the plan, so enjoy the deload and there is the option to move a few things around. The hard work has been done, now just time to finish the job off.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Keep the RPE down, have a chit chat & Don’t forget those strides 😜
| Goblet Squat | 2 x 12 (8kg) |
| Plank | 2 x 60s |
| Split Squat | 2 x 12 (8kg)* |
| Glute Bridge | 2 x 10 |
| Calf Raises | 2 x 15 (8kg)* |
| Flutter Kicks | 2 x 40s |
| Russian Twist | 2 x 45s (5kg) |
| Shoulder Press | 2 x 10 (8kg) |
| Bent Over Row | 2 x 15 (8kg) |
| Bicep Curls | 2 x 15 (8kg) |
| Tricep Dips Dumbbells | 2 x 15 (10kg) |
| Dumbbell Swings | 2 x 15 (10kg) |
| Farmers Walk | 2 x 60s (12kg) |
| Wall Sits | 2 x 60s |
A decent workout covering all the fundamental movement patterns & key muscles groups. Let me know if anything feels too easy or too difficult.
*Recoveries: 30 Seconds after the 30 second reps, 60 seconds after the 60 second reps. Simples.
Coach Simon🍊 “Make a note of RPM & the resistance level so you can increase them as you do more sessions.” Recoveries in between intervals are the same as the effort. So 30 and 60 seconds easy pace.
Just an opportunity to get some more miles in at marathon pace and really dial those splits in.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
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.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”