3 POINTS
A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.
For the hills find a runnable slope, 5-6% gradient is ideal. If you keep the recoveries to 60 seconds it’s actually a really tough session and will get the calves working. Because you are doing these 2 tough workouts a week it makes it even more important to keep those easy runs at a low heart rate and RPE. 6:00+ km pace is not too slow, and if you can keep them on the flatter side for now. Any problems let me know, but keep working hard Laura and those gains will be soon come.
A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.
10 Mins WU @ Easy Pace (RPE: 3)
1 x 30 Second Hill Rep (RPE: 9)
60 Seconds Downhill @ Easy Pace (RPE: 4)
x 20
10 Mins CD @ Easy Pace (RPE: 3)
Great session as hill reps force you to run with good form, lifting the knees higher and really driving the elbows back. Work hard for the 30 seconds uphill, recovery back down for 60 seconds.
A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.
Keep the RPE down, have a chit chat & Don’t forget those strides 😜
2km WU @ Easy Pace (RPE: 3)
1km @ 5k Pace (RPE: 8)
2 minutes recovery
x5
2km CD @ Easy Pace (RPE: 3)
Classic session. Super simple. The end result being you have a better understanding of your current time for a 5K. Work hard and ideally finish each rep a few seconds quicker than your current 5k pace.
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 stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Slowly adding time to your longer runs is the way forward. Keep the effort level down and continue to check in with your form.