A strong week. Track session is a good one, followed by Wednesday (or Friday if you prefer) with the club and then another parkrun. Pts equal progress so keep ticking those sessions off. You’re smashing it Lucy.
Solid training week this week! Started with a great track session coming in just under the target at around 9.50 pace per mile. Very hilly Steves run with 500 ft of elevation. And quick parkrun of 32.17. And quick strides 7.30 min mile pace. All coming along nicely.
Superb. All 78 pts banked. That’s what we are looking for. As I mentioned on the parkrun feedback the once difference we could make if you wanted to push that little bit harder is simply adding a little extra on the easy run. That should help with endurance, but it’s not essential right now. The track sessions will continue to get more demanding over the next few months so that should see the improvement continue.
10 Mins WU @ Easy Pace (RPE: 3)
7 Mins @ 5K Pace (RPE: 8)
150 Seconds Recovery
5 Mins @ 5K Pace (RPE: 8)
120 Seconds Recovery
4 Mins @ 3K Pace (RPE: 9)
120 Seconds Recovery
3 Mins @ 3K Pace (RPE: 9)
90 Seconds Recovery
2 Mins @ 3K Pace (RPE: 9)
90 Seconds Recovery
1 Min @ 3K Pace (RPE: 9)
10 Mins CD @ Easy Pace (RPE: 3)
A nice progression speed session. Start of at 5k pace for the first 2 reps then look to crank it up and finish off really strongly. Go smash it! You got this.
| Squats | 45s x 2 |
| Calf Raises | 30s x 2 |
| Glute Bridge | 45s x 2 |
| Reverse Lunge | 60s x 2 |
| Wall Sits | 45s x 2 |
12 minutes. That’s all it takes. 30s recovery between reps.
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
| Russian Twist | 30s x 2 |
| Plank | 30s x 2 |
| Dead Bugs | 30s x 2 |
| Flutter Kicks | 30s x 2 |
| Glute Bridge | 30s x 2 |
A nice solid core workout. Only takes 10 mins. You got this.
60 Mins @ Easy Pace (RPE: 3)
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.
10 Mins WU @ Easy Pace (RPE: 3)
8 x 100 metre Strides (RPE: 8)
parkrun @ 5km Pace (RPE: 8)
10 Mins CD @ Easy Pace (RPE: 3)
Running with others can reduce perceived effort so parkrun is a good option as an alternative speed session. 10 mins easy WU & CD please.
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
