Important to keep the easy runs easy so you hit those sessions hard. Wednesday is a tough one and quite time consuming, so if doing it on the track you might need close to the full hour, so warm up will have to happen before hand. It’s the last real bit of speed work in the plan before we focus on more thresh hold and race pace specific sessions. Any issues let me know. A bit week though with 164 points up for grabs (decent checkout that 🎯).
Another solid week in the bank. I felt good this week. I felt my confidence is again moving in the right direction.
Monday was easy club run.
Tuesday was S&C.
Wednesday was a solid session on a slippery cold track but hit my paces. It felt like a hard but controlled session.
Thursday rest day respecting my training readiness a little.
Friday was 40 easy and S&C.
Saturday was XC and as per my feedback, good positive effort.
Sunday was double run day to make up my minutes. Felt good and legs were ready for more even after the second run.
Now for a rest week. Actually really looking forward to it and I think it has come just at the right time.
Then its time to knuckle down, hit my points and get back to where I was!!
Thanks coach.
Great week Dan and feel like we’ve hit some good numbers here before the real hard work comes along. Glad you feel the rest week has come at the right time. Lots of walking and stretching is a good idea. I’ve found in the past that during rest weeks when I spent too long in my computer chair things have actually tightened up and started to hurt. But I’m excited for what lies ahead.
It’s important to keep the easy runs easy. Focus on good running form and low heart rate.
| Glute Bridge | 2 x 20 |
| Hamstring Walkouts | 10 |
| Split Squat Iso Hold | 10* |
| Leg Swings | 10* |
| Goblet Squat | 2×10 (12kg) |
| Kettlebell Romanian Deadlift | 2 x 10 (15.5) |
| Single Leg Deadlift | 2×8 (13 kg) |
| KettleBell Swings | 2×10 (13 kg) |
| Split Squat | 2×8 (13kg) |
| Kettlebell Bent Over Row | 2×8 (13 kg) |
| Calf Raises | 2×10 (13 kg) |
| Single Leg Calf Raises | 2 × 15 *(10.9 kg) |
| Suitcase Carry | 2×30s* (18 kg) |
| Kettlebell Side Bends | 2×10* (18 kg) |
| Dead Bugs | 2 × 10* (5kg) |
| Russian Twist | 2x30s (12kg) |
| Plank | 2x45s |
| Press Up | 2×15 |
Give this a go and let me know how you get on. Can always tweak it going forward.
2km WU @ Easy Pace (RPE: 3)
400 Metres @ Target Pace (RPE: 8)
90 Seconds Recovery
x 10
200 Metres @ Target Pace (RPE: 9)
60 Seconds Recovery
x 10
2km CD @ Easy Pace (RPE: 3)
A really good session where you can work on your speed and form. Important that you are going quicker than your current 5k pace to make gains.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
| Glute Bridge | 2 x 20 |
| Hamstring Walkouts | 10 |
| Split Squat Iso Hold | 10* |
| Leg Swings | 10* |
| Goblet Squat | 2×10 (12kg) |
| Kettlebell Romanian Deadlift | 2 x 10 (15.5) |
| Single Leg Deadlift | 2×8 (13 kg) |
| KettleBell Swings | 2×10 (13 kg) |
| Split Squat | 2×8 (13kg) |
| Kettlebell Bent Over Row | 2×8 (13 kg) |
| Calf Raises | 2×10 (13 kg) |
| Single Leg Calf Raises | 2 × 15 *(10.9 kg) |
| Suitcase Carry | 2×30s* (18 kg) |
| Kettlebell Side Bends | 2×10* (18 kg) |
| Dead Bugs | 2 × 10* (5kg) |
| Russian Twist | 2x30s (12kg) |
| Plank | 2x45s |
| Press Up | 2×15 |
Give this a go and let me know how you get on. Can always tweak it going forward.
The biggest mistake we can make with these recovery runs is running too fast. This will mean when our harder sessions come round we are still fatigued and not able to put enough effort in to make the necessary gains.
10 Mins @ Easy Pace (RPE: 3)
XC Event @ Varied Pace (RPE: 8)
10 Mins @ Easy Pace (RPE: 3)
XC is hard, but that also means it can be great for improving your fitness if you work at the right intensity.
