I’ve tweaked the plan so hopefully it is right now. Any problems let me know.
Not a great start to the week but a 10K pace 20 mins on friday and sub 29.30 parkrun made up for it! Looking forward to making some points back in the next 2 weeks!
I can imagine it was a tough start to the week given the circumstances but the fact you bounced back so stronger should be an indication to you just how strong you are from a determination point of view, and to finish the week with the sub 30 parkrun was superb. That’s better than the 100% week to be fair.
“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.
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.
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.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
20 Mins @ Easy Pace (RPE: 3)
Start off slowly, don’t worry about pace. Just tick off those minutes and run with a smile 😁
A really quick 12 minute core workout!! 30s recovery between reps. Click on the exercise to view a Tutorial.
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.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
