Another solid week. I’ve set the session that the others will be doing on the track on Tuesday. We’ll be increasing the training pts is a few weeks, but for now it’s just about staying consistent. You’re doing great Mark.
A good week.
Great stuff Mark. Another strong week in the bank and nice to be able to run with Sarah on Sunday. Keep up the excellent work.
| 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) |
2km WU @ Easy Pace RPE: 3
200m @ Target Pace RPE: 9 (60s)
400m @ Target Pace RPE: 9 (90s)
800m @ Target Pace RPE: 9 (120s)
1600m @ Target Pace RPE: 9 (150s)
800m @ Target Pace RPE: 9 (120s)
400m @ Target Pace RPE: 9 (90s)
200m @ Target Pace RPE: 9 (60s)
2km CD @ Easy Pace RPE: 3
Try and hit those target times if you can. Work hard to make 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!”
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
