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“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Every 4th week we just take a little step back in what is called a recovery week. It allows the body to absorb the recent training and then kick on for the next 3 weeks. Rather than ditch a run I have left out the S&C this week as I thought you would prefer to run. Any problems let me know, keep up the great work Matthew.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
10 Mins WU @ Easy Pace (RPE: 3)
1 x 30 Second Hill Rep (RPE: 9)
60 Seconds Downhill @ Easy Pace (RPE: 4)
x 20
10 Mins CD @ Easy Pace (RPE: 3)
Great session as hill reps force you to run with good form, lifting the knees higher and really driving the elbows back. Work hard for the 30 seconds uphill, recovery back down for 60 seconds.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
10 Mins WU @ Easy Pace (RPE: 3)
1 x 30 Second Hill Rep (RPE: 9)
60 Seconds Downhill @ Easy Pace (RPE: 4)
x 20
10 Mins CD @ Easy Pace (RPE: 3)
Great session as hill reps force you to run with good form, lifting the knees higher and really driving the elbows back. Work hard for the 30 seconds uphill, recovery back down for 60 seconds.
A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.
It’s important to keep the easy runs easy. Focus on good running form and low heart rate.
“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.
90 Mins @ Easy Pace (RPE: 3)
Keep this nice and easy. Focus on good form & efficient running economy. RPE should be around the 3/10 which means you can run and chat.