2 POINTS
A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.
The first of our bike/run back to back sessions. The bike pts are worth more than they would normally so don’t be afraid to push the pace a little on the bike to hit the pts. Obviously if you need to move things around, not a problem. Monday track and Tuesday efforts will be the same this week. Keep up the great work Sally.
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)
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
It’s said that 1 minute of swimming has the same benefit as 1 minute of running. So a nice 45 minute swim replaces an easy 45 minute run and takes away any impact. Ideal if you are struggling a little with injury.
A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.
A good workout that will cover all the fundamental movement patterns and key muscle groups in the legs.
60 Mins @ Easy RPM (RPE: 4)
We need to get that heart rate up to around 130 here to make this 60 mins on the bike worthwhile. You can do that by going faster or incorporating hills.
60 Mins @ Easy Pace (RPE: 2-5)
60 mins on the flat is quite different to 60 mins on the hills. So it’s important to differentiate between the two and if you do a hilly easy run, to account for that extra training load and how it might impact the rest of your week.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”