A nicely timed recovery week. Almost like a Xmas present. Speaking of which. Merry Christmas Manami, to you and your family. I hope you have a great week. There is a parkrun Xmas Day you could switch with Saturday if you wanted?
It was a cold week that messed me up my run. I wasnāt sure what it was but now I kind of know it was my anemia symptoms?
Tuesday effort was great I started gently then more effort in later on and it was hard and fun. Iām still alive and I canāt wait for next weekās sessions
Happy new year Simon!
Thank you so much for your positive and thoughtful words and advice!
You still hit your targets which is great and hopefully you’ve quickly realised what was wrong and can find a solution. Absolutely loved working with you. It’s such a positive experience having people like you in my life, so thank you for being such awesome. Bring on 2026!!
| Squats | 45s x 2 |
| Russian Twist | 45s x 2 |
| Calf Raises | 30s x 2 |
| Plank | 60s x 2 |
| Split Squat | 60s x 2 |
| Dead Bugs | 45s x 2 |
| Wall Sits | 60s x 2 |
| Flutter Kicks | 45s x 2 |
| Glute Bridge | 45s x 2 |
| Single Leg Deadlift | 60s x 2 |
| Crab Walks | 45s x 2 |
| Side Planks | 30s x 2 |
A solid workout covering all key muscles groups in the legs & core. 30 second recovery between reps! Enjoy šŖ
*Recoveries:
120 Seconds for the 5 Mins Reps.
90 Seconds for the 2 Min Reps.
A good session to start off with your 5k pace and then pick up the speed as we move into the shorter reps. See if you can finish with your fastest lap in that final rep!!
It’s important to keep the easy runs easy. Focus on good running form and low heart rate.
Running with others can reduce perceived effort so parkrun is a good option as an alternative speed session. 10 mins easy WU & CD please.
“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.
