2 POINTS
Not essential as runners but it’s good to feel strong and can help maintain good form deep into races.
Any problems let me know. Straight back into the game with a very strong target of 138pts, definitely well above average for the team. Two speed sessions this week, one shorter reps, one more threshold based. Then the easy runs where we keep the heart rate nice and low. Combine that with the gym work and cross training and we have another very good week on our hands. Keep up the great work Phil.
Not essential as runners but it’s good to feel strong and can help maintain good form deep into races.
A good all round session to work the legs and core. You should have built up to this fairly gradually, so don’t dive in head first as you want to take your time building your strength. Be sensible with the weights to begin with.
If short on time combine 2 exercises together (superset) them to save on the recoveries. Ideally one leg exercises and one core exercise where possible. Eg squats and planks.
A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.
The biggest mistake we can make with these recovery runs is running too fast. This will mean when our harder sessions come round we are still fatigued and not able to put enough effort in to make the necessary gains.
30 Mins Elliptical (RPE: 6-7)
A good way to boost cardio whilst reducing the risk of injury. The elliptical can tone muscles and improve endurance whilst being gentle on your joints.
A good all round session to work the legs and core. You should have built up to this fairly gradually, so don’t dive in head first as you want to take your time building your strength. Be sensible with the weights to begin with.
If short on time combine 2 exercises together (superset) them to save on the recoveries. Ideally one leg exercises and one core exercise where possible. Eg squats and planks.
Not essential as runners but it’s good to feel strong and can help maintain good form deep into races.
A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.
It’s important to keep the easy runs easy. Focus on good running form and low heart rate.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
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.
“A good way to boost cardio without the impact. A banging playlist can help.”