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“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
I’ve left out the Spring 5K. We don’t really want to be doing a fast 5k the same week as a half marathon. There is the option of running it easy? Monday I’ll put on a free group session, which will be 200 metre reps as that will be suitable for everyone, even those planning on doing the Spring 5K and I’ll run myself, just a friendly bank holiday session. As for Sunday, you’re running great and have that 2:19 at Paddock Wood already in the bank, so this is a free hit really to push for a slightly quicker time if you wanted. But anywhere around 2:20 would be another excellent performance.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
| 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 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!
“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!”
“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.