First recovery week of the plan. Normally every 4 weeks, but I’ll delayed this as you’ve been building up nicely. The reason for these is so we can then kick on for the following 3-4 weeks and up the training without burning out. If we simply just keep doing more each week we eventually get exhausted and mentally fatigued. So these easier weeks from time to time really help. Keep up the great work Steve.
Recoveries:
5 & 4 Mins (120s)
3 & 2 Mins (90s)
1 Min (60s)
A really good session to practice 5k pace but then also get some speed into the legs. The real challenge will be holding 5k pace in the last 2 reps and that’s when we replicate what it feels like to have to dig deep late in a 5k race.
| Glute Bridge | 2 x 10 |
| Squats | 2 x 15 |
| Plank | 2 x 40s |
| Reverse Lunge | 2 x 10 |
| Dead Bugs | 2 x 10 |
| Press Up | 2 x 10 |
| Side Planks | 2 x 20s |
| Calf Raises | 2 x 10 (5kg) |
| Bent Over Row | 2 x 10 (5kg) |
| Shoulder Press | 2 x 10 (5kg) |
| Wall Sits | 2 x 30s |
| Farmers Walk | 2 x 60s (8kg) |
| Kettlebell Romanian Deadlift | 2 x 10 (8kg) |
| Russian Twist | 2 x 30s |
If you’ve not done a great deal of S&C lately then keep it light at first. We can always progress it over the months. This will be a key part to getting that long term goal. We want you to be in the best shape of your life when toeing the start line in 2027. Click on any of the exercises to view a video Tutorial.
It’s important to keep the easy runs easy. Focus on good running form and low heart rate. Don’t forget your strides. Very important. 30-60 seconds recovery between strides.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
