20 POINTS
60 Mins @ Varied Intensity (RPE: 3-9)
A great way to get the heart pumping to some banging tunes. Have fun 😁
See how the foot feels. If it’s still a problem you’d be better to focus on Cross Training and S&C at the start of the week and push the running to later in the week. A foot injury isn’t going to do better with that heavy impact of running, but might be fine cross training (elliptical, swimming, spin). Keep me posted and we can tweak the plan accordingly.
Another good week I think, though it would definitely have been better not to do the S&C the evening before a long run.
On the plus side the foot is feeling much recovered
Another strong week Jo. Glad the foot is feeling better. Yeah ideally doing the S&C before the long run isn’t great, but sometimes it’s hard to squeeze everything in. But going along really nicely right now. Keep it up.
60 Mins @ Varied Intensity (RPE: 3-9)
A great way to get the heart pumping to some banging tunes. Have fun 😁
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
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.
“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 |
“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.
