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“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Up and running, welcome on board. Any issues with the dashboard just shout. Click on the + icon to view the session details. Once done click on the day feedback to let me know how it went. The most important thing for me is if you did something different to what was on the plan, then I can make the necessary changes to make sure you are training at the right level. Sunday is a good example of the type of sessions I set and hopefully that variety will make your running more engaging going forward. Every other week the Sunday run will be slightly different.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
10 Mins WU @ Easy Pace RPE: 3
5 Mins @ 5k Pace RPE: 8 (120 Secs)
5 Mins @ 5k Pace RPE: 8 (120s)
3 Mins @ 3K Pace RPE: 8 (90s)
3 Mins @ 3K Pace RPE: 8 (90s)
2 Mins @ <3K Pace RPE: 9 (90s)
1 Min @ <3K Pace RPE: 9 (90s)
10 Mins CD @ Easy Pace RPE: 3
A good speed session and a chance to increase pace as the reps get shorter. Work hard and enjoy!
*reps/seconds on both sides
If some of the sets/reps are too demanding at first, just do what you can, you can always build up to 60s slowly. Wall sits and planks in particular can be tough, so just go to the point you feel you need to stop and repeat that time, even if it’s only 20s.
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
If some of the sets/reps are too demanding at first, just do what you can, you can always build up to 60s slowly. Wall sits and planks in particular can be tough, so just go to the point you feel you need to stop and repeat that time, even if it’s only 20s.
Running with others can reduce perceived effort so parkrun is a good option as an alternative speed session. 10 mins easy WU & CD please.
A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.
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.