Let me know if you need to move anything around. I’ve factored in Monday’s run which was a decent clip and that’s why there is no Wednesday run. Starting this plan with 3 runs in a row would be a bad idea. I think Lindsey is leading a Sunday run for 90 mins if you did want to join the group, but appreciate it might be easier and more time efficient to run from home.
Feel like this was a great first week. I’d really like to be able to do Tuesday efforts at some point in the future as this felt like a good challenge (but too much for now). The rest all good. Maybe if all goes well we could think about upping to 4 runs a week in the new year, especially if not doing too intense speed work?
Thanks and happy Christmas 🎄
Yeah a very solid first week and agree, if we can get you back to efforts in the New Year then brilliant and an extra run, would be good too. At the moment I’m just being super cautious because of the foot and everything in the plan is designed to give you the best chance of arriving on that start line pain free. Ultimately we want to reach a point where the foot is no longer an issue at all, and then you can really look to hit your peak. Onwards and upwards. Welcome to the 100% club as well, I keep a track record on my spreadsheet as well as posting on the group.
Always fun to train in a group. Ask for help if unsure on your technique on the exercises.
Recoveries: Take 2-3 mins after the 8 min rep and 60s in between the 60 second reps.
A tough 5k session and the challenge is to see if you can hold your 5k pace in the 2nd 8 min rep when the legs are tired and you’re feeling fatigued.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
*Recoveries: 30 Seconds after the 30 second reps, 60 seconds after the 60 second reps. Simples.
Coach Simon🍊 “Make a note of RPM & the resistance level so you can increase them as you do more sessions.” Recoveries in between intervals are the same as the effort. So 30 and 60 seconds easy 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.
See how you fair with this session for now and we can always make some changes. It’s a strong all round workout that covers all fundamental movement patterns along with all the key muscle groups. If there is any area you feel is particularly weak and needs work I can add different exercises in. I like to keep the S&C simple and those that have stuck to their routines and not made continual changes have made real progress.
40 Mins Elliptical (RPE: 5-6)
A good way to boost cardio whilst reducing the risk of injury. The elliptical can tone muscles and improve endurance whilst being gentle on your joints.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
