There’s an option to do a 2nd S&C on Friday instead of the run if you prefer. But I though you might like to join Steve’s group in the morning. Adding a bit more time onto the long run. Important to be fuelling well on those now. Any issues just ask. Keep up the great work Patrick.
Not a complete week this time, mainly due to being way but looking forward to the week ahead.
That’s ok, we knew the weekend was about the London trip so that’s not a problem. Still two good runs in there and every week offers a new opportunity. I hope you had a lovely time in London with the family.
| Press Up | 3 x 28 |
| Sit Ups | 3 x 30 |
| Tricep Dips Bodyweight | 3 x 22 |
| Squats | 3 x 22 |
| Single Leg Deadlift | 3 x 12 |
| Reverse Lunge & Rotation | 3 x 12 |
| Plank | 3 x 60s |
| Single Leg Calf Raises | 3 x 12 |
| Single Leg Glute Bridge | 3 x 12 |
| Wall Sits | 3 x 60s |
| Flutter Kicks | 3 x 40s |
| Side Planks | 3 x 40s |
2km WU @ Easy Pace (RPE: 3)
1km @ 5k Pace (RPE: 8)
2 minutes recovery
x5
2km CD @ Easy Pace (RPE: 3)
Classic session. Super simple. The end result being you have a better understanding of your current time for a 5K. Work hard and ideally finish each rep a few seconds quicker than your current 5k pace.
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!”
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.
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
140 Mins @ Easy Pace (RPE: 3-6)
Keep the long runs at a low effort level. Obviously the longer the time wears on the harder the run will become. Make sure you hydrate and take fuel with you.
