24 POINTS
Always a favourite with the team! Keep that first rep at 5k pace and then start to ramp up that speed. Enjoy! Recoveries are 90 seconds accept for the 1 minute reps where you drop to 60 seconds.
72pts is a decent week here. Two runs including a good speed session Monday. I think Lou is doing it so it should be better this week. Two gym sessions combining strength and cross training, perfect. Then the longer easy run on Saturday. Remember that reel you sent me, parkrun time should be closer to 35 mins for a true easy run, and you want to get to the end of the 50 mins thinking you could carry on if need be. Any problems let me know. Keep up the great work Shana
Always a favourite with the team! Keep that first rep at 5k pace and then start to ramp up that speed. Enjoy! Recoveries are 90 seconds accept for the 1 minute reps where you drop to 60 seconds.
“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!”
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.