If you can ever make the Tuesday group I think you’d enjoy meeting some of the team, but appreciate it does depend on Cathy too. So I won’t push it. Thursday’s session could be switched with Saturday if time is an issue. It would mean two longish runs at the weekend but that’s not necessarily a bad thing as we want to build the endurance. Any problems let me know. Keep up the great work Chris.
| Squats | 45s x 2 |
| Calf Raises | 30s x 2 |
| Glute Bridge | 45s x 2 |
| Reverse Lunge | 60s x 2 |
| Wall Sits | 45s x 2 |
12 minutes. That’s all it takes. 30s recovery between reps.
10 Mins WU @ Easy Pace (RPE: 2)
2 mins @ 3k Pace (RPE: 8)
90 Seconds Recovery
x 10
10 Mins CD @ Easy Pace (RPE: 3)
Another simple but effective session. You want to be going quicker than your current 5k pace if you are going to make improvements. Your effort level (RPE) should be high for the last 30 seconds of each rep. Dig deep to make those gains 💪
| Russian Twist | 30s x 2 |
| Plank | 45s x 2 |
| Dead Bugs | 30s x 2 |
| Flutter Kicks | 30s x 2 |
| Single Leg Deadlift | 60s x 2 |
| Side Planks | 15s x 2 |
A really quick 12 minute core workout!! 30s recovery between reps. Click on the exercise to view a Tutorial. TIMER!
2km WU @ Easy Pace (RPE: 3)
5k @ Marathon Pace (RPE: 4)
5k @ Half Marathon Pace (RPE: 6)
2km CD @ Easy Pace (RPE: 3)
A good session to mix up paces. WU & CD very important to slowly build the pace. A flat route is ideal here if you can.
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
40 Mins @ Easy Pace (RPE: 3)
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.
100 Mins @ Easy Pace (RPE: 3)
Slowly adding time to your longer runs is the way forward. Keep the effort level down and continue to check in with your form.
