There’s a good alternative this week. The Hastings Runners Winter 5k. It would involve joining the club (£20 for the year), but once you have done that the races, including this one, are free. Will be a lot of the same faces that did Beckley. It would be shuffling a few things around, but that is fine. Let me know if you did want to do that race Sunday. But going along really well right now. If you wanted more rest days you could also combine some of the strength sessions together.
Good week. Enjoying the Tuesday sessions and had a couple of good runs later in the week
Agree. A really strong week and lots to be happy about right now. It’s good to have a regular session like the Tuesday to look forward to and we build the rest of the week around that. Honestly, just keep showing up and I think you’ll be surprised how quick you’ll get in the new year. Great work Glenn.
| Bicep Curls | 40s x 2 |
| Tricep Dips Dumbbells | 20s x 2 |
| Bent Over Row | 20s x 2 |
| Shoulder Press | 20s x 2 |
| Chest Press | 20s x 2 |
Get those guns firing!
| 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!
10 Mins WU @ Easy Pace (RPE: 3)
4 min @ 5k Pace (RPE: 8)
2 min recovery
3 mins @ 3K Pace (RPE: 8)
90 secs recoveries
x 2
2 mins @ <3k Pace (RPE: 9)
90 secs recoveries
x 3
4 x 1 min @ All In (RPE: 9)
60 sec recoveries
x 4
10 Mins CD @ Easy Pace (RPE: 3)
Always a favourite with the team! Keep that first rep at 5k pace and then start to ramp up that speed. Enjoy!
| 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.
2km WU @ Easy Pace (RPE: 3)
10km @ HM Pace (RPE: 6)
2km CD @ Easy Pace (RPE: 3)
If you are training for a specific time in a half marathon, getting some miles in at goal pace is key. If it’s early in your plan don’t worry too much if you’re little off pace at this stage. With the upcoming training that should improve over the weeks. In that scenario don’t give up, hold a consistent pace and RPE throughout.
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
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.
