I do get a tinge of jealously each week posted your sessions as this is similar to what I would be doing. So some quality runs in there with 150pts up for grabs which is a really good level to be working at. Keep up the great work Jamie. Any problems let me know.
Another good week of decent sessions banked! Felt good during all the runs – definitely starting to feel well back on track.
I know, still lacking in the S&C 😖, but hopefully get to see some slightly earlier finishes in the near future and can start fitting these in better!
No pressure with the S&C. That’s something we can always add when the time allows. The running is always a priority and hitting some good numbers again now which is very pleasing to see. Awesome work Jamie
| 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 💪
10 Mins @ Easy Pace (RPE: 3)
15 Mins @ HM Pace (RPE: 6)
90 Second Recovery
5 Mins @ 5K Pace (RPE: 8)
90 Second Recovery
4 Mins @ 5K Pace (RPE: 8)
90 Second Recovery
3 Mins @ 5K Pace (RPE: 8)
90 Second Recovery
2 Mins @ 5K Pace (RPE: 8)
90 Second Recovery
1 Min @ 5K Pace (RPE: 8)
10 Mins @ Easy Pace (RPE: 3)
Credit TRC for this one. Imperative to stick to half marathon pace in that first 15 minute tempo. Otherwise you’ll be too fatigued to hit target 5k pace in the shorter reps.
40 Mins @ Easy Pace (RPE: 3)
8 x 100 metre Strides (RPE: 8)
60 Second Recoveries
Keep the 40 mins easy and don’t forget those strides. Without them you won’t improve and will fall short of your weekly targets.
| 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 💪
2km WU @ Easy Pace (RPE: 3)
5 x 1km @ 10K Pace (RPE: 7)
120s recovery
10 x 400 @ 5k Pace (RPE: 8)
60s recovery
2km CD @ Easy Pace (RPE: 3)
I love this session. One of my favourites. Important to keep those first 1km reps at 10k pace, otherwise you’re going to struggle to pick up the pace on the 400s. Make sure you take a day off to recover from this one, or at least run easy the following day.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
150 Mins @ Easy Pace (RPE: 3)
All about time on feet. Don’t focus on pace. Instead keep that effort level down and concentrate on good running economy. Fuelling and hydration key too.
