I’ve tried to find a balance, but the most important thing is your enjoy your trip. If you can get a few runs in then great. I put the tempo runs in as they are a good way of boosting the pts without having to run for 80+ mins. Plus it will help practice your half marathon pace for Hastings and the London Landmarks which are the goal races in this plan. Hope you have a great first week on your trip.
A week of doing the best I can to get do some exercises. Trying to maintain some of the fitness I have gained. Gradually increasing the number of squats & lunges. Plus increasing time holding walk squats.
Next week will include an 8hr hike up hill in the lower himalayas so that will be good. Plus we at Rishikesh at a yoga retreat .
You did incredibly well considering and still hit the targets which is amazing. That 8 hour hike uphill will certainly be worth a lot of points, so we can factor that in. Hope you are having a great time and sounds like you are pushing yourself on the S&C, so you might return home stronger. Great work Sue.
| Squats | 45s x 2 |
| Russian Twist | 45s x 2 |
| Calf Raises | 30s x 2 |
| Plank | 60s x 2 |
| Split Squat | 60s x 2 |
| Dead Bugs | 45s x 2 |
| Wall Sits | 60s x 2 |
| Flutter Kicks | 45s x 2 |
| Glute Bridge | 45s x 2 |
| Single Leg Deadlift | 60s x 2 |
| Crab Walks | 45s x 2 |
| Side Planks | 30s x 2 |
A solid workout covering all key muscles groups in the legs & core. 30 second recovery between reps! Enjoy 💪
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Keep the RPE down, have a chit chat & Don’t forget those strides 😜
| Squats | 45s x 2 |
| Russian Twist | 45s x 2 |
| Calf Raises | 30s x 2 |
| Plank | 60s x 2 |
| Split Squat | 60s x 2 |
| Dead Bugs | 45s x 2 |
| Wall Sits | 60s x 2 |
| Flutter Kicks | 45s x 2 |
| Glute Bridge | 45s x 2 |
| Single Leg Deadlift | 60s x 2 |
| Crab Walks | 45s x 2 |
| Side Planks | 30s x 2 |
A solid workout covering all key muscles groups in the legs & core. 30 second recovery between reps! Enjoy 💪
10 Mins WU @ Easy Pace (RPE: 3)
30 Mins @ HM Pace (RPE: 6)
10 Mins CD @ Easy Pace (RPE: 3)
A good opportunity to practice your half marathon goal pace during a midweek tempo run. Factor in hills and weather, which may effect pace, in which case nail the right RPE.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
10 Mins WU @ Easy Pace (RPE: 3)
30 Mins @ HM Pace (RPE: 6)
10 Mins CD @ Easy Pace (RPE: 3)
A good opportunity to practice your half marathon goal pace during a midweek tempo run. Factor in hills and weather, which may effect pace, in which case nail the right RPE.
