60 Mins Run 18 POINTS 60 Mins Run 60 Mins Run Zone 2: Easy If you have accurate heart rate data that is far and away the best guide for this run. Stay in Zone 2 if you can.
Ramp Up 4-3-2-1 24 POINTS Ramp Up 4-3-2-1 10 Mins WU Zone 2: Easy 1 x 4 Mins (90s Rest) Zone 6: 5K 2 x 3 Mins (90s) Zone 7: 3K 3 x 2 Mins (90s) Zone 7: 3K 4 x 1 Mins (60s) Zone 7: 3K 10 Mins CD Zone 2: Easy Always a favourite with the team! Keep that first rep at 5k pace and then start to ramp up that speed. Enjoy!
Rest Day 0 POINTS Rest Day 0 Mins RPE 0 “Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Gym Legs/Core Session 10 POINTS Gym Legs/Core Session Romanian Deadlift 3 x 10 Bent Knee Calf Raises 3 x 15 Goblet Squat 3 x 10 Ab Crunch 3 x 10 Walking Lunges 3 x 10* Russian Twist 3 x 10* Box Step Up 3 x 10* Side Planks 2 x 30s* Planks 3 x 60s Booty Builder 3 x 10 Wall Sits 3 x 60s Side Lunges 3 x 10* Great session. If short on time superset a few exercises. Let’s do this 💪
Rest Day 0 POINTS Rest Day 0 Mins RPE 0 “Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
parkrun 26 POINTS parkrun 10 Mins WU Zone 2: Easy parkrun Zone 6: 5K 10 Mins CD Zone 2: Easy Running with others can reduce perceived effort so parkrun is a good option as an alternative speed session. 10 mins easy WU & CD please.
90 Mins Run 27 POINTS 90 Mins Run 90 Mins Run Zone 2: Easy 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.
