A bit of a lighter week with 128pts the target but we want to keep working hard so we can rest before and after Paddock Wood. Any issues let me know, but keep up the great work Mark.
| 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) |
This session should last 40 minutes. Find a location where you can pick different points on the hill. Lamp posts are great. So for example you would run to the first lamppost and back to the bottom of the hill. Then to the second lamppost and back. Keep making the reps longer until you hit 20 mins, and then start making the reps shorter again.
So you might reach lamppost 12 in 20 mins, then next rep will be to lamppost 11, then 10, then 9 and so on, eventually returning to 1.
Use the downhill as your recovery. You should be working at an RPE of 8 up the hill, and a 3 downhill.
A tough session so important to pace yourself well. If you really want to make it challenge, push the pace downhill as well.
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 |
The biggest mistake we can make with these recovery runs is running too fast. This will mean when our harder sessions come round we are still fatigued and not able to put enough effort in to make the necessary gains.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
