Two really good runs this week with the Tuesday evening and the half marathon on Sunday. I would be inclined to try and run a good time Sunday and make the most of having a place in that race.
| 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.
10 Mins WU @ Easy Pace RPE: 3
8 Mins @ HM Pace RPE: 6 (2 Mins Recovery)
8 Mins @ 10k Pace RPE: 7 (2 Mins)
6 Mins @ 5K Pace RPE: 8 (2 Mins)
8 Mins @ HM Pace RPE: 6
10 Mins CD @ Easy Pace RPE: 3
A good session to practice some HM pace, but also appreciate the variation between the speeds at different distances. Work hard, run tall, smile. You got this.
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.
Flexibility is definitely very important to runners and yoga can help in that area!
| 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 (14) |
| 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.
“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!”
Stick to your goal pace early on and it should feel easy. Dig deep in those final 5km to achieve your goal. The biggest mistake you can make is getting swept along in the early stages and going off too fast.
