I’ve tweaked the original plan slightly to compensate for the missed session last week, but still a relatively kind week with just the 3 runs. Any problems let me know.
A good positive and productive week 😊 feeling accomplished. Enjoyed it this week and the rubs I had on plan and as mentioned actually felt good doing my S&C session.
feel like I’m keeping up well with my plan.
Looking forward to the week ahead, although very anxious knowing it the club 5k next Sunday and really unsure about doing this as I always feel deflated with my 5k runs, recent Pb being the exception 😊 we shall see, I know it isn’t my distance so going to try hard to view it differently.
Yeah another fantastic week. You are doing so well Michelle. What I would like is to find away to remove any anxiety or pressure for Sunday. The fact you’ve run a parkrun PB recently means we should have no interest in what the watch says when you cross the finish line. Instead our focus should be on process. That being a good warm up, starting off at the right pace (not going too quick), being strong mentally when it gets tough and just working hard. If you do all those things, the outcome will take care of itself. Confidence should be high and if the anxiety creeps in during the week just remind yourself “I’m running really well right now”.
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
10 Mins WU @ Easy Pace RPE: 3
20 x 60 Seconds @ Fast Pace RPE: 9
(60 Second Recoveries)
10 Mins CD @ Easy Pace RPE: 3
Don’t go off too fast as 20 reps is a lot. You should feel like you’re working at a very high effort level towards the last 15 seconds of each rep. Go get ’em!
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
| Skipping | 5 x 10s |
| KettleBell Swings | 2 x 10 (8kg) |
| Farmers Walk | 2 x 40s (5kg) |
| Russian Twist | 2 x 12 |
| Glute Bridge | 2 x 12 |
| Reverse Lunge | 2 x 12 |
| Bent Over Row | 2 x 8 (5kg) |
| Squats | 2 x 15 |
| Plank | 2 x 45s |
| Calf Raises | 2 x 10 (5kg) |
| Chest Press | 2 x 10 (6kg) |
| Wall Sits | 2 x 45s |
| Dead Bugs | 2 x 10 (3kg) |
| Farmers Walk | 2 x 60s (8kg) |
60 Mins @ Easy Pace RPE: 3
8 x 100m Strides RPE: 8 (60s)
Keep the RPE down, have a chit chat & Don’t forget those strides 😜
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
120 Mins @ Easy Pace (RPE: 3)
Long runs are key. Fuel and hydrate well & join a group if you can.
