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).
A well deserved recovery week. Soak it up, some tough weeks coming up and this will allow the body to recharge and be fresh for the next 3 weeks of training.
A good week – feeling strong
Great work Karl. Just what we needed this week, a slightly lighter week and glad you’ll feeling strong right now. It’s a beautiful feeling to have. Keep up the great work.
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)
60 Secs Uphill (RPE: 8)
90 Secs Downhill (RPE: 4)
45 Secs Uphill (RPE: 9)
75 Secs Downhill (RPE: 4)
30 Secs Uphill (RPE: 9)
60 Secs Downhill (RPE: 4)
x 5
10 Mins CD @ Easy Pace (RPE: 3)
Hills can really build your strength as well as improve your running form. This session is tough but will really help you make big gains. Use the downhill as a light recovery jog, so exact recovery times can be flexible.
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!”
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.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”