Tweaked it slightly. A shame Michelle can’t do Thursday this week but another opportunity to practice some 10k pace ahead of Chichester. I’ve put the Sunday long run in there too as I thought you might want to join the gang. Any issues let me know. Keep up the great work Lou.
Good but tough week.
Slight tightness in glute.
Looking forward to Sunday 10k.
I’m thinking of having Friday and Saturday as rest days prior to Sunday?
Well done Lou, another strong week hitting those targets. Yes if you feel it will help for Sunday. Any chance of squeezing the other 40 mins in Tuesday? Sorry I know that’s a work day, so rest up if need be. Being fresh for Sunday is the most important thing.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
“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.
1.25 Mile WU @ Easy Pace (RPE: 3)
1 Mile Reps @ 10k Pace (RPE: 7)
3 Mins Recovery
x 5
1.25 Mile CD @ Easy Pace (RPE: 3)
Breaking down your 10k goal pace into mile reps should make it more manageable and give you practicing running at that speed and RPE.
| Wall Sits | 2 x 70 Secs |
| Split Squat | 2 x 10 (6kg) |
| Incline Press Up | 2 x 10 |
| Russian Twist | 2 x 10 (6kg) |
| Plank | 2 x 40s |
| Single Leg Deadlift | 2 x 12 (6kg) |
| Squats | 2 x 12 (6kg) |
| Dead Bugs | 2 x 14 |
| Bicep Curls | 2 x 15 (2.5) |
| Kettlebell Bent Over Row | 2 x 8 (6kg) |
| Calf Raises | 2 x 12 (6kg) |
| Side Planks | 2 x 30s |
| KettleBell Swings | 2 x 20 (6kg) |
| Hip Abduction Isometric | 2 x 10 |
| Clam Shells | 1 x 10* |
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
