We’ve got a really good routine here at the moment and building nicely. Biggest target so far with 74pts up for grabs. You’ve got 2 runs, one easy, one speed. 2 cross training and 2 gym sessions. Sounds like a lot but we also have 3 rest days so I feel like it’s a good balance. If time is limited in the gym I would prioritise the cross training (stairs and ellipticals) for now. Keep going Shana you are doing great.
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!”
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 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 20 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.
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.
It’s important to keep the easy runs easy. Focus on good running form and low heart rate.
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.