I’ve moved a few things around due to your work. You could do the spin session at home if you prefer though given you’ve got the use of the peleton. But overall another good week. Keep working hard Sarah.
A odd start to the week.
Only 2 runs, which I wasn’t on my A game but now know I had this cold arriving so makes sense.
1 yoga
1 Pilates
It’s the first time I’ve not panicked with my training and allowing myself to wait for this bug to go. I already now I can’t wait to feel better and have a strong run.
What often happens is a runner gets ill or picks up a niggle, misses a few runs and then gets really down on themselves. 2 missed runs become 2 weeks and then 2 weeks become 2 months. So long as you rest up, get back on it when you feel better, this small break won’t make any difference at all. So glad to hear you’re a little bit more relaxed about it this time. I’ve been out for about 5-6 weeks now but turning it into a positive. It’s my first injury for 8 years and you know what, I wish I got injured earlier, because it’s made me realise what has been missing from my plans, strength and cross training. I think with your training we’ve had similar breakthroughs by adding the spin session as well, so I’m very happy how things are progressing, despite this small setback.
10 Mins WU @ Easy Pace (RPE: 3)
4 Mins @ 5K Pace (RPE: 8)
120 Seconds Recovery
3 Mins @ 5k Pace (RPE: 8)
90 Seconds Recovery
2 Mins @ 3K Pace (RPE: 8)
90 Seconds Recovery
1 Min @ <3k Pace (RPE: 9)
60 Seconds Recovery
30 Seconds @ All In Pace (RPE: 9)
60 Seconds Recovery
x 2
10 Mins CD @ Easy Pace (RPE: 3)
Total of 21 mins of efforts!! A good opportunity to work on a variety of paces across varied reps. The shorter the rep, the quicker you go.
| Single Leg Calf Raises | 2 x 10* (5kg) |
| Shoulder Press | 2 x 8 (5kg) |
| Split Squat | 2 x 15* (5) |
| Goblet Squat | 2 x 15* (5) |
| Bicep Curls | 2 x 15 (5kg) |
| Russian Twist | 2 x 15 (5) |
| Bent Over Row | 2 x 15 (5kg) |
| Plank | 2 x 60 Secs |
| Dead Bugs | 2 x 10 |
| Tricep Dips Dumbbells | 2 x 15 (5kg) |
| Dumbbell Swings | 2 x 30 (5kg) |
| Single Leg Glute Bridge | 2 x 10 |
| Wall Sits | 2 x 45 Secs |
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!”
“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.
80 Mins @ Easy Pace (RPE: 3)
Try and keep it easy. It all depends on your current level. If slowly adding time to your long run the last 10-20 mins might be tough. Focus on good form.