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.
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).
Core exercises much more challenging. Didn’t realise how bad I was at press ups!
That 15 min core workout is a brute. But it will make a big difference. Press ups are hard as well, but probably the best exercise we do for our arms. Great stuff Glenn. Coach Simon 🍊
*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 compliment I can pay here is you make it look easy. When going at your 5k pace it looks like you’re just jogging along. That means your running economy is great. Dave who there tonight in the Orange is a sub 3 marathon runner which shows how well you did to be up and ahead of him at times. Great session Glenn. Coach Simon 🍊
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.
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.
21:11 parkrun PB :-)
30 second PB, and over 2 years since the last one. You gotta love this. And the biggest compliment I can pay is how easy you made it look. You looked to be cruising. I know you would have been working very hard, but that’s a great quality to have and shows how good the form is. Excited to see what time you can get down to in 2026. Awesome work Glenn. Coach Simon 🍊
Slowly adding time to your longer runs is the way forward. Keep the effort level down and continue to check in with your form.
Glad you saw me out as I’d misplaced my Garmin so wasn’t tracking :-)
😂 Good to have that proof you did actually did get it done. Albeit I didn’t see the whole run 🤷♂️ You can add runs to Strava manually or use the app on your phone to record runs as well, should you lose your watch again. Well done Glenn. Coach Simon 🍊
