I’ve tried to align this with my own plan as much as possible. I have arms & legs in the gym on Monday and Wednesday. I also have exactly the same on Tuesday as you (40 mins and core, so perhaps we can run together). You’re working at a really good level here though with close to 100pts up for grabs. Keep up the great work darling.
Here is my points request!! Xxx
I’ll round it down so you hit 110% and slip into the club. Well done Jax. 107pts is a good return. xxx
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.
Recoveries: Just 30s between sets. Take a little longer if you start to find it tough.
A really quick 15 minute core workout!! Click on the exercise to view the workout
A good way to smash out some cardio in just 30 mins. You should find you get a good sweat on doing this session.
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.
Recoveries: Just 30s between sets. Take a little longer if you start to find it tough.
A really quick 15 minute core workout!! Click on the exercise to view the workout
Same routine as I do with my arms but just different weights. Worth finding a replacement for the Chest Press if it causes your shoulder pain
Running with others can reduce perceived effort so parkrun is a good option as an alternative speed session. 10 mins easy WU & CD please.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
