I’ve tweaked the plan slightly from the original on the basis I suspect you are keen to do a Sunday long run with Cathy? If not parkrun on Saturday and the easy run Sunday is a good alternative. The key is that we reign in the training as it’s a recovery week. That way when we increased the training load next week, the body is fresher for that step up. Any problems though let me know.
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
| Squats | 30s x 2 |
| Calf Raises | 30s x 2 |
| Glute Bridge | 30s x 2 |
| Reverse Lunge | 45s x 2 |
| Wall Sits | 30s x 2 |
| 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.
10 Mins WU @ Easy Pace RPE: 3
20 Mins @ Half Marathon Pace RPE: 6
10 Mins CD @ Easy Pace RPE: 3
Just a little leg turnover of the legs and a chance to get some miles in at half marathon pace.
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
50 Mins @ Easy Pace (RPE: 3)
It’s important to keep the easy runs easy. Focus on good running form and low heart rate.
100 Mins @ Easy Pace (RPE: 3)
Slowly adding time to your longer runs is the way forward. Keep the effort level down and continue to check in with your form.
