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).
I feel like you’re running at your best right now, compared to at any point I have known you. So take a lot of confidence from that. Sunday is an opportunity to run a 5k without any pressure about chasing a time. Just do what you do on a Tuesday, start off steady and then give it your all at the end. Let the result be the outcome of the process. Keep up the great work Karl and next week is a recovery week, so that’s something else to look forward to.
Another solid week. Pleased with how things are going
100pts on the nose. Quality. You should be pleased. You’re running well and build a good foundation for if you ever want to push the training a little more, we can. Try not to other think it too much. “Work hard and be nice to people”. Keep doing those two things and you’ll succeed in this life. Great work Karl!
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!
Keep the RPE down, have a chit chat & Don’t forget those strides 😜
| 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.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
The only real mistake you can make here is going too fast. Try and pick a flat route as well. Hills will push that RPE too high.