26 POINTS
Maintaining your current 5k pace will get progressively more challenging as a session unfolds. So breaking it down in this nature should allow you to maintain that pace for the whole session.
A good start to the week. Every session has real purpose and there’s no runs there for the sake of running. The strides gang post Wednesday and Horntye are lovely if you have a chat with them. Nearly all Team Orange, so just say hi and get involved if you can. I appreciate it gets a little crowded there now but hopefully it’s ok. I’ve put the long run Saturday if possible, it means you’d get a day rest before track the following Monday. Any problems let me know. I can also add in yoga and pilates if you do them weekly. 60 mins of each is worth and additional 16 pts.
Good week given extremely busy. Feeling strong
A really good week. Bonus points in the end. Glad you hear you are feeling strong and it goes to show what consistent training can do. Keep up the great work Sarah.
Maintaining your current 5k pace will get progressively more challenging as a session unfolds. So breaking it down in this nature should allow you to maintain that pace for the whole session.
“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 😜
| Single Leg Calf Raises | 2 x 10* (5kg) |
| Shoulder Press | 2 x 8 (5kg) |
| Split Squat | 2 x 15* (5) |
| Goblet Squat | 2 x 15* (5) |
| Bicep Curls | 2 x 15 (5kg) |
| Russian Twist | 2 x 15 (5) |
| Bent Over Row | 2 x 15 (5kg) |
| Plank | 2 x 60 Secs |
| Dead Bugs | 2 x 10 |
| Tricep Dips Dumbbells | 2 x 15 (5kg) |
| Dumbbell Swings | 2 x 30 (5kg) |
| Single Leg Glute Bridge | 2 x 10 |
| Wall Sits | 2 x 45 Secs |
45 Mins @ Varied Intensity (RPE: 3-9)
A great way to get the heart pumping to some banging tunes. Have fun 😁
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
140 Mins @ Easy Pace (RPE: 3-6)
Keep the long runs at a low effort level. Obviously the longer the time wears on the harder the run will become. Make sure you hydrate and take fuel with you.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”