Pacers day Saturday at parkrun, if at Hastings so made sense to put a quick one in there. It’s actually the last week of this first plan. I’m hoping you are keen to continue as the next plan would take us up to the Hastings Half Marathon, if that is your goal race. Let me know your plans going forward and let’s make this another strong week. Keep up the great work Maria.
Really enjoyed my first plan and feel I’m learning more all the time.Thankyou for all your help and encouragement.
I think the first plan was a huge success and it was great to see you make those improvements. Onwards and upwards with plan number 2. Any questions you may have about the running, always feel free to drop me a message, even if they seem silly.
| Squats | 30s x 2 |
| Russian Twist | 30s x 2 |
| Calf Raises | 30s x 2 |
| Plank | 30s x 2 |
| Glute Bridge | 30s x 2 |
| Dead Bugs | 30s x 2 |
| Reverse Lunge | 30s x 2 |
| Flutter Kicks | 30s x 2 |
| Wall Sits | 30s x 2 |
| Single Leg Deadlift | 30s x 2 |
A short but effective workout to focus on strengthening your legs and core. Click on any exercise for a Tutorial. Any problems let me know, but these are very important, not just for running.
“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!”
2km WU @ Easy Pace RPE: 3
8 x 400m @ Target Pace RPE: 8 (90s)
8 x 200m @ Target Pace RPE: 9 (60s)
2km CD @ Easy Pace RPE: 3
Push the pace and effort here. Work hard to make those gains. You got this!!
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
parkrun is the best!!! Every Saturday at 9am. A great opportunity to push our effort levels and run alongside other people. Make sure you get there nice and early for your WU & Strides. I normally aim for 8:15 to give myself plenty of time.
90 Mins @ Easy Pace (RPE: 3)
Keep this nice and easy. Focus on good form & efficient running economy. RPE should be around the 3/10 which means you can run and chat.