Hi Jo, I’ve made the tweaks based on your feedback. Looks like a good week now. Merry Christmas to you and the family 🎄
Almost forgot this, seemed like a good week all in all and pleased to keep to the schedule over Christmas
Yeah fantastic week Joe. Can be tricky at this time of year, so to hit the targets is great. Really feel like you are building some momentum on this second plan and think you could be a sneaky good one in 2026 at this rate.
*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!!
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Keep the RPE down, have a chit chat & Don’t forget those strides 😜
“Easy means Easy! Not 5k pace, not 10k pace, not even marathon pace. Easy pace!! 😉”
Save those legs for the bigger sessions and enjoy running comfortably among the pack.
Thank you.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
| Exercise Bike | 10 Mins |
| Leg Press | 2 x 12 (80) |
| Chest Press | 2 x 10 (20) |
| Lat Pull down | 2 x 12 (30) |
| Ab Crunch | 2 x 10 (20) |
| KettleBell Swings | 2 x 12 (12) |
| Split Squat | 2 x 10 |
| Cable Torso Rotation | 2 x 12 (7.5) |
| Hamstring Curls | 2 x 10 (20) |
| Plank | 2 x 30s |
| Tricep Dips Dumbbells | 2 x 10 (5) |
| Seated Row | 2 x 12 (40) |
| Goblet Squat | 2 x 10 (5) |
| Calf Raises | 2 x 10 (5) |
| Dead Hang | 90s |
10 Mins WU @ Easy Pace (RPE: 2)
5 Miles @ 5 Mile Pace (RPE: 7)
10 Mins CD @ Easy Pace (RPE: 3)
5 miles is a really tough distance to get right. Rest assured, this is tough. The first mile is so important, don’t go off too quick and you’ll set yourself up for a strong race.
