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“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Into the main part of this plan now. So a decent amount of running at the weekend. The 45 mins can be done as part of parkrun. WU, parkrun, CD. Keep it easy though. Any problems let me know. Keep up the great work Jim.
Well my week went well struggling with getting the swimming done and can’t do it next week as away..
Well done Jim. No worries about the swimming. To be honest if you are going to miss anything, that would be the one session to leave out. Another excellent week with the running.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
2km WU @ Easy Pace (RPE: 3)
1km @ 5k Pace (RPE: 8)
2 minutes recovery
x5
2km CD @ Easy Pace (RPE: 3)
Classic session. Super simple. The end result being you have a better understanding of your current time for a 5K. Work hard and ideally finish each rep a few seconds quicker than your current 5k pace.
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 💪
“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.
Enjoy. Swimming is a great alternative to running and probably the best form of cross training.
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.