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“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
A bit of a gamble to potentially run Monday, but a group of us will be in the park just doing some steady 200s, more just for a meet up that to really push hard. So thought it might be an option for you to come and say hi to the gang and just run them easy really. A replacement for an easy run, up to you. I’ll be there running at a “steady pace”. If you prefer we can just ditch that and put 70 mins on Sunday instead. Any other problems let me know. But keep making that progress.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Not essential as runners but it’s good to feel strong and can help maintain good form deep into races.
Recoveries: 30-60s between sets.
A short, quick, but effective core workout. Unlikely you would go to the gym just to do this, but you can combine it with cross training, a class or even another S&C session.
A great form of cross trainer for us runners. Take a few minutes to warm up at find your stride but then push hard. You can real bang for your buck with just 20 mins on the stair climber. I hit around level 10 when doing these but find the right speed for you that you can maintain, but you find this tough.
“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.
A good home workout for the legs. No weights needed, but if you do have some that will add to the difficulty. Recoveries around 30-60s. If time is limited then combined two exercises together. So whilst recovering from squats for example you could be doing your calf raises. This could save you as much as 15 mins.
A good way to boost cardio whilst reducing the risk of injury. The elliptical can tone muscles and improve endurance whilst being gentle on your joints. You want to be working at the top end of your aerobic zone, just under LT1 (zone 3 on Garmin).
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
70 Mins @ Easy Pace (RPE: 3)
Keep the effort level down on these easy runs and focus on good running mechanics.