Feels a bit repetitive so if you want to mix it up, switch the days, just let me know. But consistency brings the best results. Any problems let me know but keep up the great work Jan.
A great week of training. The park run gave me confidence that I can pick up my pace a bit and still feel ok. Feeling fewer niggles which is giving me confidence too 😊
That’s so pleasing to hear as we are hitting a decent number now in terms of training pts. It’s all about that consistency. There will be weeks it feel tiring and hard work but it’s worth it when you notice the difference. Great work Jan.
NOTE: You can click on any of the exercises to view a tutorial.
*Signifies you need to do each side (so twice the number of reps)
This should be a good all round workout which will hopefully help with you keep those niggles at bay. The idea being we can slowly add to these. Those doing the best with their strength are the ones who keep it simple and consistent, week in week out.
If time is ever an issue. You can do some supersets. What is a superset? It means combined 2 exercises together, ideally ones that are different.
For example you might do 1 set of Bent Knee Calf Raises, and rather than just twiddle your thumbs for 60 seconds before doing the next set, you do a wall sit inbetween.
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.
NOTE: You can click on any of the exercises to view a tutorial.
*Signifies you need to do each side (so twice the number of reps)
This should be a good all round workout which will hopefully help with you keep those niggles at bay. The idea being we can slowly add to these. Those doing the best with their strength are the ones who keep it simple and consistent, week in week out.
If time is ever an issue. You can do some supersets. What is a superset? It means combined 2 exercises together, ideally ones that are different.
For example you might do 1 set of Bent Knee Calf Raises, and rather than just twiddle your thumbs for 60 seconds before doing the next set, you do a wall sit inbetween.
Enjoy. Swimming is a great alternative to running and probably the best form of cross training.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
20 Mins @ Easy Pace (RPE: 3)
Start off slowly, don’t worry about pace. Just tick off those minutes and run with a smile 😁
Running with others can reduce perceived effort so parkrun is a good option as an alternative speed session. 10 mins easy WU & CD please.
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.
