• February 9th-15th

Another big week, so if you can prioritise rest when you are not exercising that will help. Tuesday is the lamppost session and a great chance to improve our hill work ahead of HHM. Any problems let me know but keep up the great work Sue.

MONDAY

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15pts | Sue M Mon Gym

15 POINTS
Farmers Walk 2 x 70 Secs (14)
Spanish Band Squats 3 x 30s
Box Step Up 3 x 12
Kettle Bell Reverse Lunge 3 x 12
Leg Press 2 x 12 (70)
Rear Delt Fly Machine 3 x 12
Seated Row 3 x 12 (40)
Hip Thrusts 2 x 10 (20)
Kettlebell Deadlift 3 x 12
Swiss Ball Squeeze 3 x 12
Swiss Ball Dead Bug 3 x 12
Side Planks 3 x 30s
Calf Raises 3 x 10 (5)

Always feel free to tweak a few exercises if you want, just try and avoid working the same muscle groups twice.

TUESDAY

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28pts | Pyramid Hills

28 POINTS

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.

WEDNESDAY

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thursday

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6pts | 60 Mins Yoga

6 POINTS

Flexibility is definitely very important to runners and yoga can help in that area!

15pts | Sue M Thurs

15 POINTS
Stair Master 5 Mins
Wall Slides 10 x 3
Leg Extension 3 x 12 (20)
Goblet Squat 3 x 10 (12)
Lat Pull down 3 x 12 (40)
Kettle Bell Reverse Lunge 3 x 12
Side Lunges 3 x 10 (3kg)
Ab Crunch 3 x 12 (25)
KettleBell Swings 3 x 12 (16)
Farmers Walk 3 x 70 Secs (12)
Plank 3 x 45s
Chest Press 3 x 10 (25)
Cable Torso Rotation 3x 12 (10)

Add in a few more of the new exercises if you want. But overall this is still a very good all round workout.

FRIDAY

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Rest Day

0 POINTS

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

SATURDAY

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9pts | Easy parkrun

9 POINTS

“Easy means Easy! Not 5k pace, not 10k pace, not even marathon pace. Easy pace!! 😉”

Save those legs for the bigger sessions and enjoy running comfortably among the pack.

Thank you.

SUNDAY

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42pts | 140 Mins Run

42 POINTS

140 Mins @ Easy Pace (RPE: 3-6)

Keep the long runs at a low effort level. Obviously the longer the time wears on the harder the run will become. Make sure you hydrate and take fuel with you.