You could if you wanted, do your efforts with the group, but just cut it a bit short. The group session is 30 mins, you have 20 mins, so you could do the first 20 mins with the group and then stop. So just wanted to put that option on the table if you wanted to come to track or join us Tuesday evening. Some of us also run on the track at 10am on Tuesday mornings if you ever have time off during the day. Normally only a handful there though, but it’s still better than doing it solo. Any problems let me know, but let’s keep building slowly.
A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.
| Squats | 30s x 2 |
| Calf Raises | 30s x 2 |
| Glute Bridge | 30s x 2 |
| Reverse Lunge | 45s x 2 |
| Wall Sits | 30s x 2 |
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.
A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.
| Russian Twist | 30s x 2 |
| Plank | 30s x 2 |
| Dead Bugs | 30s x 2 |
| Flutter Kicks | 30s x 2 |
| Glute Bridge | 30s x 2 |
A nice solid core workout. Only takes 10 mins. You got this.
10 Mins WU @ Easy Pace RPE: 3
5 Mins @ 5k Pace RPE: 8 (120 Secs)
5 Mins @ 5k Pace RPE: 8 (120s)
3 Mins @ 3K Pace RPE: 8 (90s)
3 Mins @ 3K Pace RPE: 8 (90s)
2 Mins @ <3K Pace RPE: 9 (90s)
1 Min @ <3K Pace RPE: 9 (90s)
10 Mins CD @ Easy Pace RPE: 3
A good speed session and a chance to increase pace as the reps get shorter. Work hard and enjoy!
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.
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!”
