2 POINTS
A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.
We’ve got some tasty sessions this week and the time has come to really push the pace. Monday we’re looking for 1:35s on the 5 mins, possibly even 1:30s on the 3s and 2s and then 1 big push at the end. 400s and 200s is probably my favourite session as I love setting myself little target times to beat. Any problems let me know. If you wanted an extra rest day then moving the 60 mins easy to Tuesday and doubling up with S&C would work.
A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.
A really tough session, so the key is to make sure the early reps are 10k pace and no quicker otherwise you will quickly run out of steam. Short recoveries here, so get that pace right.
Recoveries:
5 & 4 Mins (90 Seconds)
3, 2 & 1 Mins (60s)
*reps/seconds on both sides
A really good home workout for the core and legs. If new to this, don’t worry about hitting the seconds or reps. Do what you can and slowly build up to the targets.
For example you might find you can only hold a plank for 20 seconds at first, which is fine. Don’t push too hard that you get injured. You’ll soon get strong and be able to add more seconds.
A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.
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.
*reps/seconds on both sides
A really good home workout for the core and legs. If new to this, don’t worry about hitting the seconds or reps. Do what you can and slowly build up to the targets.
For example you might find you can only hold a plank for 20 seconds at first, which is fine. Don’t push too hard that you get injured. You’ll soon get strong and be able to add more seconds.
A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.
2km WU @ Easy Pace (RPE: 3)
400 Metres @ Target Pace (RPE: 8)
90 Seconds Recovery
x 6
200 Metres @ Target Pace (RPE: 9)
60 Seconds Recovery
x 6
2km CD @ Easy Pace (RPE: 3)
A really good session where you can work on your speed and form. Important that you are going quicker than your current 5k pace to make gains. Run tall and proud.
80 Mins @ Easy Pace (RPE: 3)
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.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”