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.
I’m so happy with the mix of all exercise and really noticing the difference in my progress
It’s my crazy time of year for work but with focus I can get this done.
A really good week. 126pts. I think the best you’ve done on the plan so far. There’s normally always a way. I’ve got runners doing sessions at 4:30am and 9:00pm on a Sunday evening. I’m not saying we should all do that, but it shows the possibilities. And also having the variety such as the strength work and spin sessions show that it’s not all about the running. Great work Sarah!
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!”
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 😁
“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!”
