0 POINTS
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Solid start to the plan. Not sure if you are doing the Spring 5k or not but have pencilled it in. Some of us are also doing some 200s in the park Monday evening, we could switch that for the Thursday run if you wanted? Let me know if you want to tweak the gym workout as well. Getting exercises you enjoy and challenge you is important. So happy to mix that up. But a solid start to this exciting new plan. Let’s do this. Thank you for your continued support as well. It’s really appreciated, but without sounded big headed, I really like this plan.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
A good all round session to work the legs and core. You should have built up to this fairly gradually, so don’t dive in head first as you want to take your time building your strength. Be sensible with the weights to begin with.
If short on time combine 2 exercises together (superset) them to save on the recoveries. Ideally one leg exercises and one core exercise where possible. Eg squats and planks.
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.
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!
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 all round session to work the legs and core. You should have built up to this fairly gradually, so don’t dive in head first as you want to take your time building your strength. Be sensible with the weights to begin with.
If short on time combine 2 exercises together (superset) them to save on the recoveries. Ideally one leg exercises and one core exercise where possible. Eg squats and planks.
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.
It’s important to keep the easy runs easy. Focus on good running form and low heart rate.
