I’ve tweaked the plan to include NYD parkrun and means Sundays run doesn’t need to be as long this week which is a bonus. You could move the S&C and spin around if it works better. Happy New Year Sarah.
Full week. Earlier I was worrying about progress felt static but Sundays run it all came together. Not faster especially in the ice but nattered all the way and felt great.
A really good week, possibly your best yet in terms of pts. It’s funny how progress works. Sometimes we can got 6-8 weeks without feeling like we are improving, then all of a sudden we have one really good run and everything feels better. So always be patient in that sense, it only takes one good run to boost confidence. Well done Sarah.
10 Mins WU @ Easy Pace (RPE: 3)
8 x 2 Mins @ 3K Pace (RPE: 8)
90 Second Recovery
8 x 1 Min @ <3K Pace (RPE: 9)
60 Second Recovery
10 Mins CD @ Easy Pace (RPE: 3)
A great 5k session to improve speed. Don’t got off too quick, so focus on your pace in those first few reps, then you’ll get an idea of how far you can run each rep. From there you can then pick up the pace and cadence for the 1 minute reps.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
45 Mins @ Varied Intensity (RPE: 3-9)
A great way to get the heart pumping to some banging tunes. Have fun 😁
Running with others can reduce perceived effort so parkrun is a good option as an alternative speed session. 10 mins easy WU & CD please.
| Single Leg Calf Raises | 2 x 10* (5kg) |
| Shoulder Press | 2 x 8 (5kg) |
| Split Squat | 2 x 15* (5) |
| Goblet Squat | 2 x 15* (5) |
| Bicep Curls | 2 x 15 (5kg) |
| Russian Twist | 2 x 15 (5) |
| Bent Over Row | 2 x 15 (5kg) |
| Plank | 2 x 60 Secs |
| Dead Bugs | 2 x 10 |
| Tricep Dips Dumbbells | 2 x 15 (5kg) |
| Dumbbell Swings | 2 x 30 (5kg) |
| Single Leg Glute Bridge | 2 x 10 |
| Wall Sits | 2 x 45 Secs |
45 Mins @ Varied Intensity (RPE: 3-9)
A great way to get the heart pumping to some banging tunes. Have fun 😁
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
140 Mins @ Easy Pace (RPE: 3-6)
Keep the long runs at a low effort level. Obviously the longer the time wears on the harder the run will become. Make sure you hydrate and take fuel with you.
