Once I get a bit more data for the skipping I’ll add that to the dashboard too and potential reduce some of the cross training. Slightly shorter Saturday run as we don’t want to keep doing more each week, every now and again we just ease back a little. The pts don’t quite add up because it’s likely the track session will be more demanding than what is listed based on recent workouts they have done. But I plan top be there running. Keep up the great work Shana, any issues let me know.
It all depends on the nature of the session as to how hard you want to work. The longer the reps, the slightly slower the pace will be. Or if doing hills, focus on RPE rather than pace. But you always want to be working hard to ensure you make the necessary gains.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
A great form of cross trainer for us runners. Take a few minutes to warm up at find your stride but then push hard. You can real bang for your buck with just 10 mins on the stair climber. I hit around level 10 when doing these but find the right speed for you that you can maintain, but you find this tough.
Combining both legs and arms into one gym session. Loads of exercises here so try and superset them to save time. Find the weight that works for you, the last few reps of each set should feel challenging.
A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.
“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.
The biggest mistake we can make with these recovery runs is running too fast. This will mean when our harder sessions come round we are still fatigued and not able to put enough effort in to make the necessary gains.
20 Mins Elliptical (RPE: 6-7)
A good way to boost cardio whilst reducing the risk of injury. The elliptical can tone muscles and improve endurance whilst being gentle on your joints.
Combining both legs and arms into one gym session. Loads of exercises here so try and superset them to save time. Find the weight that works for you, the last few reps of each set should feel challenging.