0 POINTS
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Every 4th week we drop back slightly. It won’t feel as needed right now, but trust me when we reach the higher intensity training the recovery weeks are a thing of beauty. It just allows the body the chance to absorb the recent training, before we increase the load slightly. Hence why there are only 2 runs this week. If you wanted to swap an S&C for a run just let me know as we can easily do that. Any issues just shout.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
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.
40 Mins Swimming @ Easy Pace (RPE: 3)
Swimming is a great alternative to running and probably the best form of cross training. Have fun!
A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.
A good all round workout you can do at home. Simple but really effective. If you repeat this twice a week and slowly add to the weights you are going to make some good gains in the long run.
If you superset the exercises it should save time and hopefully make it achievable in around 60 mins.
“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 good all round workout you can do at home. Simple but really effective. If you repeat this twice a week and slowly add to the weights you are going to make some good gains in the long run.
If you superset the exercises it should save time and hopefully make it achievable in around 60 mins.
40 Mins Swimming @ Easy Pace (RPE: 3)
Swimming is a great alternative to running and probably the best form of cross training. Have fun!
A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.