Keep an eye on that forecast. If it’s favourable for Saturday and you have the availability then I’d recommend switching out the 200s for parkrun. I feel that PB is close, but no point picking a really windy day to attempt it. Wait for the better conditions and in the mean time we can make further gains. Any problems with the schedule just shout. Keep up the great work Glenn.
| Bicep Curls | 40s x 2 |
| Tricep Dips Dumbbells | 20s x 2 |
| Bent Over Row | 20s x 2 |
| Shoulder Press | 20s x 2 |
| Chest Press | 20s x 2 |
Get those guns firing!
| Russian Twist | 30s x 2 |
| Plank | 45s x 2 |
| Dead Bugs | 30s x 2 |
| Flutter Kicks | 30s x 2 |
| Single Leg Deadlift | 60s x 2 |
| Side Planks | 15s x 2 |
A really quick 12 minute core workout!! 30s recovery between reps. Click on the exercise to view a Tutorial. TIMER!
10 Mins WU @ Easy Pace (RPE: 3)
2 Mins Uphill (RPE: 8)
3 Mins Downhill @ Easy Pace (RPE: 3)
x8
10 Mins CD @ Easy Pace (RPE: 3)
Big session this! But ideal if you have a hilly race coming up. Focus on good form and don’t go off too hard in rep 1, let the hill make it tough. Good luck! You got this. Run tall & proud.
| Squats | 45s x 2 |
| Calf Raises | 30s x 2 |
| Glute Bridge | 45s x 2 |
| Reverse Lunge | 60s x 2 |
| Wall Sits | 45s x 2 |
12 minutes. That’s all it takes. 30s recovery between reps.
2km WU @ Easy Pace (RPE: 3)
200 Metres @ Target Times (RPE: 9)
60 Sec Recovery
x 24
2km CD @ Easy Pace (RPE: 3)
A real opportunity to work on both speed and good running economy. Train faster to race faster.
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
parkrun @ Easy Pace (RPE: 3)
“Easy means Easy! Not 5k pace, not 10k pace, not even marathon pace. Easy pace!! 😉”
120 Mins @ Easy Pace (RPE: 3)
Long runs are key. Fuel and hydrate well & join a group if you can.
