3 POINTS
A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.
I’ve left track in for now (if back from your travels), it’s likely it will be worth a lot more than 20pts though, hence why the numbers don’t quite add up. I’ve done that as Tuesday is a hills session and rather you be hitting 5k pace on the flat right now. If my recovery keeps going well I might be up to your pace soon (hit 4:00 on the nose for my last km in the Spring 5k race). So I might try and stick with you for a few reps Monday to see where I am at. So that may benefit us both going forward. Any problems let me know. Try and keep those easy runs done at a low HR.
A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.
It all depends on the nature of the session as to how hard you want to work. The longer the reps, the slightly slower the pace will be. Or if doing hills, focus on RPE rather than pace. But you always want to be working hard to ensure you make the necessary gains.
*reps/seconds on both sides
A really good home workout for the core and legs. If new to this, don’t worry about hitting the seconds or reps. Do what you can and slowly build up to the targets.
For example you might find you can only hold a plank for 20 seconds at first, which is fine. Don’t push too hard that you get injured. You’ll soon get strong and be able to add more seconds.
A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.
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.
*reps/seconds on both sides
A really good home workout for the core and legs. If new to this, don’t worry about hitting the seconds or reps. Do what you can and slowly build up to the targets.
For example you might find you can only hold a plank for 20 seconds at first, which is fine. Don’t push too hard that you get injured. You’ll soon get strong and be able to add more seconds.
A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.
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.
90 Mins @ Easy Pace (RPE: 3)
Keep this nice and easy. Focus on good form & efficient running economy. RPE should be around the 3/10 which means you can run and chat.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”