Loads of good stuff in here. A really busy schedule but not overly demanding at any point. Sunday being the highlight with the Winter 5k and the way you have been running in recent weeks, confidence should be high. Keep up the great work Alison.
A good week, hitting my targets.
Dead on the 95pts so fantastic work this week. That’s two on the spin since introducing the 100% club and that should be the target each week. Excellent work Alison.
10 Mins WU @ Easy Pace (RPE: 3)
4 min @ 5k Pace (RPE: 8)
2 min recovery
3 mins @ 3K Pace (RPE: 8)
90 secs recoveries
x 2
2 mins @ <3k Pace (RPE: 9)
90 secs recoveries
x 3
4 x 1 min @ All In (RPE: 9)
60 sec recoveries
x 4
10 Mins CD @ Easy Pace (RPE: 3)
Always a favourite with the team! Keep that first rep at 5k pace and then start to ramp up that speed. Enjoy!
Keep the RPE down, have a chit chat & Don’t forget those strides 😜
A really quick 12 minute core workout!! 30s recovery between reps. Click on the exercise to view a Tutorial.
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!”
