10 POINTS
Always fun to train in a group. Ask for help if unsure on your technique on the exercises.
A much lighter week as we start to save the legs for the big day. No need to push too hard on any of the runs. Any issues with the schedule let me know, but the hard work has been done now, time to rest up and just keep the legs ticking over.
Always fun to train in a group. Ask for help if unsure on your technique on the exercises.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Foam roll all the leg muscles
Seated butterfly stretch
Hip flexor stretch
Seated rotation stretch
Standing hip flexor stretch
Half kneeling (hip and quad) stretch
Half Kneeling Adductor Mobilisation
Spiderman w/adductor stretch
Ankle Dorsi Flexion
Ankle Plantar Flexion
Ankle Inversion
Ankle Eversion
Ankle Alphabet
Straight leg calf raises
Bent-knee single leg calf raises
Heel Toe Walking
A session dedication to the exercise prescribed from your form session. I think these are a great addition.
Rather than just head out and do 60 mins easy, this goes through the gears a little and will hopefully help you improve running economy as the speed picks up a little. It’s still a light session but makes the easy runs more interesting. Best done on the flat to hit consistent paces.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Foam roll all the leg muscles
Seated butterfly stretch
Hip flexor stretch
Seated rotation stretch
Standing hip flexor stretch
Half kneeling (hip and quad) stretch
Half Kneeling Adductor Mobilisation
Spiderman w/adductor stretch
Ankle Dorsi Flexion
Ankle Plantar Flexion
Ankle Inversion
Ankle Eversion
Ankle Alphabet
Straight leg calf raises
Bent-knee single leg calf raises
Heel Toe Walking
A session dedication to the exercise prescribed from your form session. I think these are a great addition.
The biggest mistake we can make with these recovery runs is running too fast. This will mean when our harder sessions come round we are still fatigued and not able to put enough effort in to make the necessary gains.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Foam roll all the leg muscles
Seated butterfly stretch
Hip flexor stretch
Seated rotation stretch
Standing hip flexor stretch
Half kneeling (hip and quad) stretch
Half Kneeling Adductor Mobilisation
Spiderman w/adductor stretch
Ankle Dorsi Flexion
Ankle Plantar Flexion
Ankle Inversion
Ankle Eversion
Ankle Alphabet
Straight leg calf raises
Bent-knee single leg calf raises
Heel Toe Walking
A session dedication to the exercise prescribed from your form session. I think these are a great addition.
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.