Sunday I know you are doing the HHM with Debbie, but because the effort will be lower I’ve just put it as a 3 hour run. I would imagine you will get round 15-20 minutes quicker than that, but with the WU you will be close to 3 hours. Apart from that, same as usual as we want to keep working towards London Landmarks half where now the goals may have shifted slightly after such a fantastic run at Paddock Wood. Any problems let me know but keep up the great work Sue.
| 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.
Recoveries: 120 Secs for the 12 mins, 60 Seconds for the 1 min reps.
A really good session to do as a group the week in the lead up to a half marathon. It gives you an opportunity to run a few miles at goal pace and also get some speed in the legs. Be sure to stick to HM pace though, any quicker and it defies the object of the session and you will be tired on race day.
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.
