3 POINTS
A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.
A really good week with two sessions. Keep those easy runs “Aerobic”. Happy to discuss HR, pace etc. I think what I’ve learned recently is too many of the team have been doing their easy runs too quickly and with a HR too high. I plan to post an article on this next week. As for the 10k, it should be a race you go into completely relaxed with no pressure. It’s just week 2 of this plan so you can’t expect to be at peak shape right now. Work hard and see what happens, as long as you do that you cannot be disappointed. Any problems with the schedule just shout.
A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.
10 Mins WU @ Easy Pace (RPE: 2)
4 Mins @ 5K Pace (RPE: 8)
2 Mins Recovery
x 5
10 Mins CD @ Easy Pace (RPE: 3)
Ideally you’re looking to match or beat your current 5k pace. This is a really simple but effective session. Working to time rather than distance allows you to do these sessions with runners of different ability. Very best of luck,
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.
It’s important to keep the easy runs easy. Focus on good running form and low heart rate.
A good all round session to work the legs and core. You should have built up to this fairly gradually, so don’t dive in head first as you want to take your time building your strength. Be sensible with the weights to begin with.
If short on time combine 2 exercises together (superset) them to save on the recoveries. Ideally one leg exercises and one core exercise where possible. Eg squats and planks.
A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
2km WU @ Easy Pace (RPE: 2)
8 x 100 metres Strides (RPE: 9)
10km @ 10km Pace (RPE: 6-8)
2km CD @ Easy Pace (RPE: 3)
Control what you can. The warm up, strides, getting the early pace right and staying positive when it gets tough. You got this!! If it’s a hilly route do your research.