Recovery week. Sunday’s 90 mins is the Newhaven 10k. So 10 mins WU, the race with Chrissie and 10 mins CD. Other than that, business as usual with Tuesday evening efforts and Wednesday Horntye sandwiched with your 2 gym sessions. Any issues let me know. Keep up the great work Mark.
A good week that ended with me supporting Chrissie to get a new 10K PB.
Fantastic work Mark. A great way to finish another excellent week.
| Cross Trainer | 10 Mins |
| Rowing Machine | 5 Mins |
| Dead Bugs | 2 x 8 (10kg) |
| Hip Thrusts | 2 x 10 (7.5kg) |
| Plank | 3 x 60 |
| Flutter Kicks | 2 x 60 |
| Seated Row | 3 x 12 (50kg) |
| Lat Pull down | 2 x 15 (40kg) |
| Shoulder Press | 2×12 (20kg) |
| Chest Press | 2×12 (40kg) |
| Bicep Curls | 2×10 (15kg) |
| Tricep Dips | 2×15 (7kg) |
| Leg Press | 3 X 8 (100kg) |
10 Mins WU @ Easy Pace (RPE: 3)
8 x 2 Mins @ 3K Pace (RPE: 8)
90 Second Recovery
8 x 1 Min @ <3K Pace (RPE: 9)
60 Second Recovery
10 Mins CD @ Easy Pace (RPE: 3)
A great 5k session to improve speed. Don’t got off too quick, so focus on your pace in those first few reps, then you’ll get an idea of how far you can run each rep. From there you can then pick up the pace and cadence for the 1 minute reps.
Keep the RPE down, have a chit chat & Don’t forget those strides 😜
| Exercise Bike | 10 Mins |
| Stair Master | 12 Mins |
| Farmers Walk | 2 x 140s (12kg) |
| Clam Shells | 1 x 10 |
| Side Lunges | 2 x 12 (8kg) |
| Leg Press | 3 X 8 (100kg) |
| Forward Lunge and Rotation | 2 x 5 (4kg) |
| KettleBell Swings | 2 x 14 (20kg) |
| Squats | 2 x 10 (16kg) |
| Walking Lunges | 2 x 10* |
| Wall Sits | 2 x 30s |
| Calf Raises | 2 x 10 |
| Tib Raises | 2 x 10 |
| Psoas Hold | 2 x 40s |
“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!”
90 Mins @ Easy Pace (RPE: 3)
Keep this nice and easy. Focus on good form & efficient running economy. RPE should be around the 3/10 which means you can run and chat.
