Tuesday Circuits? Is that an option? If that session isn’t viable we can find some extra points somewhere else. I really hope you enjoy your half marathon on Wednesday and Merry Christmas to you and your family 🎄
The week didn’t quite seem to go to plan but pleased with how the long run felt!
I like the flexibility my model offers, so if you do need to change things, that’s fine, so long as we keep the pts consistent you should see that progress and reduce that risk of injury. So 123 pts banked which is just above the target, so perfect. Well done Emily.
*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!!
Always fun to train in a group. Ask for help if unsure on your technique on the exercises.
150 Mins @ Easy Pace (RPE: 3)
All about time on feet. Don’t focus on pace. Instead keep that effort level down and concentrate on good running economy. Fuelling and hydration key too.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
It’s important to keep the easy runs easy. Focus on good running form and low heart rate.
| Squats | 45s x 2 |
| Russian Twist | 45s x 2 |
| Calf Raises | 30s x 2 |
| Plank | 60s x 2 |
| Split Squat | 60s x 2 |
| Dead Bugs | 45s x 2 |
| Wall Sits | 60s x 2 |
| Flutter Kicks | 45s x 2 |
| Glute Bridge | 45s x 2 |
| Single Leg Deadlift | 60s x 2 |
| Crab Walks | 45s x 2 |
| Side Planks | 30s x 2 |
A solid workout covering all key muscles groups in the legs & core. 30 second recovery between reps! Enjoy 💪
