Feel free to shuffle things around this week. I appreciate it can be tricky. Plus you have two parkruns to choose from if you’re allowed out Christmas morning. Merry Christmas Glenn, to you and your family.
Really good. Was so pleased to get the PB at parkrun. That was 30 seconds under my previous PB. Thank you for your work as I clearly had potential that needed a bit of coaching to bring out.
Happy new year!
Superb, you’ve very welcome. It’s why I got into coaching. Took me years to improve and I made so many mistakes. So to be able to help someone like yourself do that much quicker feels amazing. I still think we are just touching the surface if all goes well next year I’m confident you’ll be a sub 20 park runner. That’s the level I see you getting to. Awesome work Glenn.
Recoveries: 30-60s. If time is limited then do 2 exercises together and remove the recoveries.
*Each side (double the reps). So 2 x 30 second Side Planks = 4 in total (2 on each side).
*Recoveries:
120 Seconds for the 5 Mins Reps.
90 Seconds for the 2 Min Reps.
A good session to start off with your 5k pace and then pick up the speed as we move into the shorter reps. See if you can finish with your fastest lap in that final rep!!
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.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
| Squats | 45s x 2 |
| Calf Raises | 30s x 2 |
| Split Squat | 60s x 2 |
| Wall Sits | 60s x 2 |
| Single Leg Deadlift | 60s x 2 |
| Crab Walks | 30s x 2 |
15 minutes. Bish. Bash. Bosh. Add some weights once ready to progress with some of the exercises.
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.
Slowly adding time to your longer runs is the way forward. Keep the effort level down and continue to check in with your form.
