5 POINTS
| Squats | 45s x 2 |
| Calf Raises | 30s x 2 |
| Split Squat | 60s x 2 |
| Wall Sits | 60s x 2 |
| Single Leg Deadlift | 60s x 2 |
| Crab Walks | 30s x 2 |
15 minutes. Bish. Bash. Bosh. Add some weights once ready to progress with some of the exercises.
Sunday’s run is Sevilla. I think with WU & CD, and running with your wife that feels like the right pts representation. Tuesday will be the team efforts if you did want to join us, over at Galley Hill. So that might be a good one to do. I could switch that out for another session if you prefer and then we get some marathon mins in too. Keep up the great work Chris.
All good
Well done Chris. Did you miss something this week? The pts only add up to 90%. Let me know if that’s wrong as I don’t want to screw you out of a star for 5 weeks on the spin in the 100% club.
| Squats | 45s x 2 |
| Calf Raises | 30s x 2 |
| Split Squat | 60s x 2 |
| Wall Sits | 60s x 2 |
| Single Leg Deadlift | 60s x 2 |
| Crab Walks | 30s x 2 |
15 minutes. Bish. Bash. Bosh. Add some weights once ready to progress with some of the exercises.
2km WU @ Easy Pace (RPE: 3)
1km @ 10k Pace (RPE: 7)
1km @ Marathon Pace (RPE: 5)
x 5
2km CD @ Easy Pace (RPE: 3)
A good opportunity to run 10k with half of the session at goal pace. The other half will be around marathon pace. This will build confidence and get you used to running at your goal race pace.
Recoveries: 30-60s. If time is limited then do 2 exercises together and remove the recoveries.
*Each side (double the reps). So 2 x 30 second Side Planks = 4 in total (2 on each side).
Just an opportunity to get some more miles in at marathon pace and really dial those splits in. Come race day we want marathon pace to feel comfortable.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
The biggest mistake we can make with these recovery runs is running too fast. This will mean when our harder sessions come round we are still fatigued and not able to put enough effort in to make the necessary gains.
140 Mins @ Easy Pace (RPE: 3-6)
Keep the long runs at a low effort level. Obviously the longer the time wears on the harder the run will become. Make sure you hydrate and take fuel with you.