You’re great!!! What a weekly routine. It’s epic, yet you keep ticking it off. Speed work, circuits, easy run, strength, spin, long run. It’s all there, no wonder you are running so well, hopefully you read this with a big smile on your face as to how awesome you’re doing. I mean it. Keep it up. Any issues let me know.
It all depends on the nature of the session as to how hard you want to work. The longer the reps, the slightly slower the pace will be. Or if doing hills, focus on RPE rather than pace. But you always want to be working hard to ensure you make the necessary gains.
Always fun to train in a group. Ask for help if unsure on your technique on the exercises.
Keep the RPE down, have a chit chat & Don’t forget those strides 😜
A good way to smash out some cardio in just 30 mins. You should find you get a good sweat on doing this session.
Let me know if you can merge the two sessions you currently do into one and if you send me a screenshot of the exercises I can then add them to this page.
Let me know how you get on with this. If you need to tweak any of the reps and weights slightly then that is fine. I can change them on here if you want me to.
Keep it easy but also focus on good form. If you can increase your cadence without raising your heart rate, then give it a go.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”