I’ve tweaked a few things on the basis you will have run hard Sunday. We want to make sure we take a little step back. So no gym on Monday or speed work Tuesday this week. We want to rest up a little now ahead of London Landmarks. I’ve brought forward the long run to Friday. It time is limited 90 mins would be ok this week. Any problems Sue let me know.
| 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.
Keep the RPE down, have a chit chat & Don’t forget those strides 😜
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!”
