Another strong week. We’ve got that 4th run in there to compensate for not doing the spin session. I realise 3 days on the spin might be a push but with the middle run being 30 mins easy should make it ok. The hills session doesn’t have to be done at speed, just find a relatively steady hill and hit a consistent pace. The hill will push the RPE high. Any problems let me know but keep up the good work Lucy.
Always fun to train in a group. Ask for help if unsure on your technique on the exercises.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Foam roll all the leg muscles
Seated butterfly stretch
Hip flexor stretch
Seated rotation stretch
Standing hip flexor stretch
Half kneeling (hip and quad) stretch
Half Kneeling Adductor Mobilisation
Spiderman w/adductor stretch
Ankle Dorsi Flexion
Ankle Plantar Flexion
Ankle Inversion
Ankle Eversion
Ankle Alphabet
Straight leg calf raises
Bent-knee single leg calf raises
Heel Toe Walking
A session dedication to the exercise prescribed from your form session. I think these are a great addition.
10 Mins WU @ Easy Pace (RPE: 3)
1 x 30 Second Hill Rep (RPE: 9)
60 Seconds Downhill @ Easy Pace (RPE: 4)
x 20
10 Mins CD @ Easy Pace (RPE: 3)
Great session as hill reps force you to run with good form, lifting the knees higher and really driving the elbows back. Work hard for the 30 seconds uphill, recovery back down for 60 seconds.
Always fun to train in a group. Ask for help if unsure on your technique on the exercises.
The only real mistake you can make here is going too fast. Try and pick a flat route as well. Finish off with the strides. Total time needed is 60 mins.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
