A recovery week. Yipee. Monday’s sessions is a tough one, but the idea is to just hit 5k pace and keep those lap times consistent throughout. If we can sneak under a little in the final few reps, brilliant, but it’s not essential. Any problems let me know If you feel super fresh at the weekend and wanted to run a bit longer (up to 120 mins) I’m open to that. Keep up the great work Sarah.
All good amd learnt a lot one being I hate the wind and ice 🤣
You’re not the only one 😂 But if we can keep coming out the other side of these weeks hitting our targets then when things warm up, you’ll be at the fitness levels you strived for. So keep working hard Sarah. Going great guns right now and loving the positivity.
A mixture of strength work and cardio. Likely to be a good session for any running training plan.
“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.
| Single Leg Calf Raises | 2 x 10* (5kg) |
| Shoulder Press | 2 x 8 (5kg) |
| Split Squat | 2 x 15* (5) |
| Goblet Squat | 2 x 15* (5) |
| Bicep Curls | 2 x 15 (5kg) |
| Russian Twist | 2 x 15 (5) |
| Bent Over Row | 2 x 15 (5kg) |
| Plank | 2 x 60 Secs |
| Dead Bugs | 2 x 10 |
| Tricep Dips Dumbbells | 2 x 15 (5kg) |
| Dumbbell Swings | 2 x 30 (5kg) |
| Single Leg Glute Bridge | 2 x 10 |
| Wall Sits | 2 x 45 Secs |
45 Mins @ Varied Intensity (RPE: 3-9)
A great way to get the heart pumping to some banging tunes. Have fun 😁
“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!”
80 Mins @ Easy Pace (RPE: 3)
Try and keep it easy. It all depends on your current level. If slowly adding time to your long run the last 10-20 mins might be tough. Focus on good form.
