Changed it up because of the weekend. If you do have time to squeeze in 20 mins extra before Wednesday evening that would be perfect. Friday’s run is the equivalent of 2 x 3 miles (I know you prefer to work in miles than kms). But you’ll get some decent points for doing a session like that 😁
Hard week this week but hopefully seeing the reward in my running apart from the knee sometime but I will definitely keep going.
Another solid week Jim, obviously made challenging my the weekend commitments but you did great to squeeze so much in. I think if you stick with it those times will improve, sometimes it just takes a little longer than we would like. Klare was a good example of that as she ran a 42 sec PB today and has to be very patient due to the fact she can only run 3 times per week, 2 of them at the weekend. But still proves it can be done.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Big session this! But ideal if you have a hilly race coming up. Focus on good form and don’t go off too hard in rep 1, let the hill make it tough. Good luck! You got this. Run tall & proud.
80 Mins @ Easy Pace (RPE: 3)
8 x 100 metre Strides (RPE: 8)
60 Second Recoveries
Try and keep it easy. It all depends on your current level. If slowly adding time to your long run the last 10-20 mins might be tough. Focus on good form. Do those strides and account 15 mins at the end to get them done.
| 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: 2)
5K @ Half Marathon Pace (RPE: 6)
5K @ 10K Pace (RPE: 7)
2km CD @ Easy Pace (RPE: 3)
Quality session this. One you can combine with parkrun if you wanted, to make the 10k segment feel easier.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
