It’s definitely a cautious start but I always like to take this approach when possible. As I say if you want to join a group efforts, I’m not totally against that we would just need to be careful. Track on Monday is 30 mins of efforts, Tuesday evening, 40 mins. Tuesday track (10-11) also an option, only a handful of us use it and often we do our own thing, but it’s still nice to have others around to train with. Any issues let me know. Just click on the green plus to view more details. Great to have you on the team.
A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.
| Squats | 30s x 2 |
| Calf Raises | 30s x 2 |
| Glute Bridge | 30s x 2 |
| Reverse Lunge | 45s x 2 |
| Wall Sits | 30s x 2 |
30 seconds fast, 30 seconds easy, repeat 20 times. Simple. A good introduction to intervals if you are new to doing them. Don’t go off too quickly in the first few 30 second reps as you will soon begin to struggle. Good luck.
A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.
| Russian Twist | 30s x 2 |
| Plank | 30s x 2 |
| Dead Bugs | 30s x 2 |
| Flutter Kicks | 30s x 2 |
| Glute Bridge | 30s x 2 |
A nice solid core workout. Only takes 10 mins. You got this.
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!”
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.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
