Hitting a decent target now with 130pts up for grans. Two really good sessions this week. I reckon we can hit those 1:36 laps on Monday. The key to that session is the 1 mins and not going too fast on those. So save some energy for the last 2 reps. Then Thursday is one of my favourite sessions and the team always seem to enjoy that one. Enjoy. Any problems let me know.
10 Mins WU @ Easy Pace RPE: 3
5 Mins @ 10K Pace RPE: 7 (120 Seconds Recovery)
5 Mins @ 5K Pace RPE: 8 (120s)
10 x 1 Mins @ 3K Pace RPE: 9 (60s)
5 Mins @ 10k Pace RPE: 7 (120s)
5 Mins @ 5K Pace RPE: 8
10 Mins CD @ Easy Pace RPE: 3
Another big session here. This is where the magic happens, work hard, hit those paces and you’re going to make some serious gains.
| 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.
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.
“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!”
Keep it easy but also focus on good form. If you can increase your cadence without raising your heart rate, then give it a go.
