Another good week. Monday’s session at the track is a good one to focus on those lap times. And Saturday’s session, which you could combine with parkrun has been popular with other runners on the team. Any problems let me know. Merry Christmas Steve 🎄
*Recoveries:
120 Seconds for the 5 Mins Reps.
90 Seconds for the 2 Min Reps.
A good session to start off with your 5k pace and then pick up the speed as we move into the shorter reps. See if you can finish with your fastest lap in that final rep!!
| 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!”
5km @ Easy Pace (RPE: 3)
5km @ Marathon Pace (RPE: 5)
5km @ 10K Pace (RPE: 7)
2km CD @ Easy Pace (RPE: 3)
A good long run progressive session that could also be combined nicely with parkrun. Dig deep in that last 5k 💪
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
