3 POINTS
A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.
Some of us might be doing a little effort session Bank Holiday Monday evening if you are free? I will post details on the group (or may already have done so). There’s also a club race on the Wednesday (5k) so that’s an option too. Any issues with the schedule, you’ve got a lighter week coming up to look forward to.
A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.
10 Mins WU @ Easy Pace (RPE: 2)
2 mins @ 3k Pace (RPE: 8)
90 Seconds Recovery
x 10
10 Mins CD @ Easy Pace (RPE: 3)
Another simple but effective session. You want to be going quicker than your current 5k pace if you are going to make improvements. Your effort level (RPE) should be high for the last 30 seconds of each rep. Dig deep to make those gains 💪
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.
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 workout that will cover all the fundamental movement patterns and key muscle groups in the legs.
“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!”
Slowly adding time to your longer runs is the way forward. Keep the effort level down and continue to check in with your form.