I’ve stuck the Winter 5k in there for Sunday if you wanted to take part. It’s a Hastings Runners event. If you don’t fancy that then a 90 min long run is a good alternative.
Unfortunately didn’t do Thursdays training due to not being well but really pleased with my times over the weekend.Hopefully will get back to completing all sessions this week!
Whilst back to back 5ks are never ideal I feel the fact it was a light week meant it was fine and you smashed it out of the park over the weekend. Two brilliant runs including the new PB. Superb work Maria. Very happy and only 1pt short of the weekly target.
| Squats | 30s x 2 |
| Russian Twist | 30s x 2 |
| Calf Raises | 30s x 2 |
| Plank | 30s x 2 |
| Glute Bridge | 30s x 2 |
| Dead Bugs | 30s x 2 |
| Reverse Lunge | 30s x 2 |
| Flutter Kicks | 30s x 2 |
| Wall Sits | 30s x 2 |
| Single Leg Deadlift | 30s x 2 |
A short but effective workout to focus on strengthening your legs and core. Click on any exercise for a Tutorial. Any problems let me know, but these are very important, not just for running.
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
10 Mins WU @ Easy Pace (RPE: 3)
4 Mins @ 5K Pace (RPE: 8)
120 Seconds Recovery
3 Mins @ 5k Pace (RPE: 8)
90 Seconds Recovery
2 Mins @ 3K Pace (RPE: 8)
90 Seconds Recovery
1 Min @ <3k Pace (RPE: 9)
60 Seconds Recovery
30 Seconds @ All In Pace (RPE: 9)
60 Seconds Recovery
x 2
10 Mins CD @ Easy Pace (RPE: 3)
Total of 21 mins of efforts!! A good opportunity to work on a variety of paces across varied reps. The shorter the rep, the quicker you go.
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
10 Mins WU @ Easy Pace RPE: 3
8 x 100 Metres Strides RPE: 9
5K @ 5K Pace RPE: 8
10 Mins CD @ Easy Pace RPE: 3
Always a great race and seems to create a different atmosphere to parkrun despite being on the same route. Feels more like a race and I’m always amazed at the impressive times that are produced in these Hastings Runners races.
