A really good week. Just a warning, Tuesday evening is the same session we did at track last week. It does full like that sometimes. It is a good one though so no problem in repeating it. Pudding Dash is always a good event, I have made the assumption you’ll be pushing quite hard in that, but if you did want to run it easy, let me know and we can make Sunday’s run a long run instead. Any problems let me know. Keep up the great work Dan.
Good week and put in the extra 10 mins to make up for the shortage Wednesday, really enjoyed the pudding dash 😊. Could you swap please track over for efforts as I have a long day tomorrow and not sure if i will make track on time. Thanks
On the nose. 120pts. Love that. Thanks for doing the extra too. Yes no worries about track I can switch them around. Keep doing what you are doing Dan, smashing it right now.
| 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 💪
| 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 💪
Keep the RPE down, have a chit chat & Don’t forget those strides 😜
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!”
70 Mins @ Easy Pace (RPE: 3)
Keep the effort level down on these easy runs and focus on good running mechanics.
