We are missing some core workouts at the moment so might be worth swapping a few exercises around. I just need more time to get the S&C updated and try and match it with what I’m doing, but it’s not proving that easy at the moment. But at least we can go to the gym together right 😘 I’ve put the weekend run at 90 mins just to see how you get on and whether HHM is a possibility. Keep going darling, you got this xxx
Recoveries: 120 Seconds
A really good session if working towards a 10k or even a half marathon to work on speed endurance. This will be tough, but dig deep and focus on staying relaxed, running with good form and hitting those pace targets. You got this.
A great form of cross trainer for us runners. Take a few minutes to warm up at find your stride but then push hard. You can real bang for your buck with just 20 mins on the stair climber. I hit around level 10 when doing these but find the right speed for you that you can maintain, but you find this tough.
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.
“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!”
Not essential as runners but it’s good to feel strong and can help maintain good form deep into races.
Recoveries: 30-60s between sets.
A short, quick, but effective core workout. Unlikely you would go to the gym just to do this, but you can combine it with cross training, a class or even another S&C session.
20 Mins Elliptical (RPE: 6-7)
A good way to boost cardio whilst reducing the risk of injury. The elliptical can tone muscles and improve endurance whilst being gentle on your joints.
Recoveries: 30-60s. If time is limited then do 2 exercises together and remove the recoveries.
*Each side (double the reps). So 2 x 30 second Side Planks = 4 in total (2 on each side).