So every 4th week is a recovery week. The target points drop back by 20. This allows us to absorb the recent training so we can kick on and push the targets slightly higher for the next 3 weeks. If we keep going up up and up, we would eventually break down. I’ve made that mistake in the past 🤦♂️ You could swap track for parkrun if you wanted but I feel track will always bring you the best gains. I appreciate it’s another week where changes might need to be made, so let me know if that is the case. Happy New Year Emily.
Good week!
Have I missed something here. Got you down as 85 pts and %. But couldn’t work out what it was you missed. Guessing something in the gym because it was closed? No worries if that was the case, back to normality now with normal hours.
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 💪
Keep that RPE down. You want to be able to run and chat, speaking of which, joining a group can add to the enjoyment here.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Running with others can reduce perceived effort so parkrun is a good option as an alternative speed session. 10 mins easy WU & CD please.
Let me know how you get on with this. If you need to tweak any of the reps and weights slightly then that is fine. I can change them on here if you want me to.
