If you did want to join either of the effort sessions this week, they are slightly easier than last week albeit tougher than the one I have set you, but I would be happy to include that. Intervals are much more fun in a group. Any problems let me know, but keep up the great work Mike.
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 |
2km WU @ Easy Pace (RPE: 3)
400 metres @ Target Time (RPE: 9)
90 Seconds Recovery
x 8
2km CD @ Easy Pace (RPE: 3)
Super simple session. Run faster in training to improve your 5K time. Work hard to hit those target times. Go smash it!!
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.
The only real mistake you can make here is going too fast. Try and pick a flat route as well. Hills will push that RPE too high.
“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!”
