Another big week. Really impressed with the level you are training at right now. 135 points is excellent. You could change Tuesdays session for the track if you have availability in the day. That would be a good chance to work on your speed ahead of the final, rather than hills. Of the two I’d be leaning towards the track session. Any problems let me know.
Week improved as it went on. I managed all the sessions .
week ended on a high
Ending it with 2 races probably not the wisest thing to do.
Next weekend on Sunday I have 140 min run.
I am hoping to do Nigel Christmas eve half marathon .is ok for me to do 140 min 3 days pre?
150pts. Wowzers. That’s a lot. A little bit over target this week, but that’s ok after last weeks shortfall. Congratulations on your H2H win. I really enjoyed pacing you and it was a brilliant run. The splits were a thing of beauty. I don’t like the idea of those two long runs in 3 days so will tweak the plan. But excellent 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.
Big session this! But ideal if you have a hilly race coming up. Focus on good form and don’t go off too hard in rep 1, let the hill make it tough. Good luck! You got this. Run tall & proud.
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!”
parkrun is the best!!! Every Saturday at 9am. A great opportunity to push our effort levels and run alongside other people. Make sure you get there nice and early for your WU & Strides. I normally aim for 8:15 to give myself plenty of time.
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.
