A 4 run week. to build endurance. But you could swap Saturday for Friday if that works better? Feel free to add in 1 or 2 of those new exercises as well. I’m still working on the S&C so won’t make any changes just yet. But 135pts is a really good level to work at. We’ve got two more big weeks to get in peak shape before easing back a little to have you primed for the race season. So keep up the great work Mark.
A reasonable week, just need it to stop raining.
Another really strong week Mark with 138pts banked. I know what you mean about the rain, it’s getting a tad annoying.
| 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
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.
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!”
Keep that RPE down. You want to be able to run and chat, speaking of which, joining a group can add to the enjoyment here.
