5 POINTS
Recoveries: 30-60s. If time is limited then do 2 exercises together and remove the recoveries.
*Each side (double the reps). So 2 x 30 second Side Planks = 4 in total (2 on each side).
Winter 5k added. Looks a much better week, no long run now and a couple of easier midweek sessions. Treat Sunday as a no pressure free hit at a 5k. After all you’ve only just entered. So absolute no expectations, you’re running well, go out there and give it your best shot and see what happens. Be happy to be part of such a great club, whatever the outcome.
A good week I feel. Today was good, pushed on and gave it lots-I do t feel I’ve pushed that hard for a while and it felt manageable 💪🏻 I’m rather proud today!
If you’re proud of yourself when your head hits the pillow each night, you can’t ask for much more. I think you’re doing great right now, but also doing it with a really positive mindset that is influencing others to be the best version of themselves. “Work hard and be nice to people”. Keep doing that as you are and life will be rosey. Well done Kirsty.
Recoveries: 30-60s. If time is limited then do 2 exercises together and remove the recoveries.
*Each side (double the reps). So 2 x 30 second Side Planks = 4 in total (2 on each side).
10 Mins WU @ Easy Pace (RPE: 3)
4 min @ 5k Pace (RPE: 8)
2 min recovery
3 mins @ 3K Pace (RPE: 8)
90 secs recoveries
x 2
2 mins @ <3k Pace (RPE: 9)
90 secs recoveries
x 3
4 x 1 min @ All In (RPE: 9)
60 sec recoveries
x 4
10 Mins CD @ Easy Pace (RPE: 3)
Always a favourite with the team! Keep that first rep at 5k pace and then start to ramp up that speed. Enjoy!
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.
| Squats | 45s x 2 |
| Calf Raises | 30s x 2 |
| Split Squat | 60s x 2 |
| Wall Sits | 60s x 2 |
| Single Leg Deadlift | 60s x 2 |
| Crab Walks | 30s x 2 |
15 minutes. Bish. Bash. Bosh. Add some weights once ready to progress with some of the exercises.
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.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”