26 POINTS
Maintaining your current 5k pace will get progressively more challenging as a session unfolds. So breaking it down in this nature should allow you to maintain that pace for the whole session.
Building the training in a sensible smart way. Laying the foundations to get you back running well and then so we can kick on and really push even harder. So plenty of easy miles this week with track the opportunity to really ramp up that RPE. 96 second laps are the target. I would suspect that’s a big ask in the 8 minute rep but for the others see if you can hold that pace. Keep up the great work Steve
Maintaining your current 5k pace will get progressively more challenging as a session unfolds. So breaking it down in this nature should allow you to maintain that pace for the whole session.
| Glute Bridge | 2 x 10 |
| Squats | 2 x 15 |
| Plank | 2 x 40s |
| Reverse Lunge | 2 x 10 |
| Dead Bugs | 2 x 10 |
| Press Up | 2 x 10 |
| Side Planks | 2 x 20s |
| Calf Raises | 2 x 10 (5kg) |
| Bent Over Row | 2 x 10 (5kg) |
| Shoulder Press | 2 x 10 (5kg) |
| Wall Sits | 2 x 30s |
| Farmers Walk | 2 x 60s (8kg) |
| Kettlebell Romanian Deadlift | 2 x 10 (8kg) |
| Russian Twist | 2 x 30s |
If you’ve not done a great deal of S&C lately then keep it light at first. We can always progress it over the months. This will be a key part to getting that long term goal. We want you to be in the best shape of your life when toeing the start line in 2027. Click on any of the exercises to view a video Tutorial.
It’s important to keep the easy runs easy. Focus on good running form and low heart rate. Don’t forget your strides. Very important. 30-60 seconds recovery between strides.
“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!”
