It’s actually the last week of this 1st plan 😥 I really hope you are keen to stay on as you’ve started making some real progress prior to the illness. I think this week is a good example of how best to approach things going forward with the addition of the spin workout alongside S&C, efforts and the long run. That’s all the ingredients for a really good schedule. Any problems let me know and drop me a message if you are keen to continue up towards HHM.
10 Mins WU @ Easy Pace (RPE: 3)
8 Mins @ 5K Pace (RPE: 7)
3 Mins Recovery
8 x 60s @ Under 3km Pace (RPE: 9)
60 Second Recoveries
2 Mins Recovery
8 Mins @ 5K Pace (RPE: 8-9)
3 Mins Recovery
10 Mins CD @ Easy Pace (RPE: 3)
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.
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
60 Mins @ Easy Pace RPE: 3
8 x 100m Strides RPE: 8 (60s)
Keep the RPE down, have a chit chat & Don’t forget those strides 😜
| 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 |
45 Mins @ Varied Intensity (RPE: 3-9)
A great way to get the heart pumping to some banging tunes. Have fun 😁
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
120 Mins @ Easy Pace (RPE: 3)
Long runs are key. Fuel and hydrate well & join a group if you can.
