Some decent mileage this week, but only the one speed session so that is good news. The rest can be done at an easy pace with a low heart rate whilst we continue to build that aerobic base. It’s basically building you a stronger engine so you can run further and longer than ever before. Any problems let me know. Keep up the great work Manami.
Feeling much better and Sunday long run was my favourite. I felt I could go 10 more minutes.
Thank you Simon again for introducing the great sessions each week to make me gradually stronger.
You are doing brilliant. Keep up the great work. So excited for what you can achieve with your training in the next few months,.
| Squats | 45s x 2 |
| Russian Twist | 45s x 2 |
| Calf Raises | 30s x 2 |
| Plank | 60s x 2 |
| Split Squat | 60s x 2 |
| Dead Bugs | 45s x 2 |
| Wall Sits | 60s x 2 |
| Flutter Kicks | 45s x 2 |
| Glute Bridge | 45s x 2 |
| Single Leg Deadlift | 60s x 2 |
| Crab Walks | 45s x 2 |
| Side Planks | 30s x 2 |
A solid workout covering all key muscles groups in the legs & core. 30 second recovery between reps! Enjoy 💪
*Recoveries: 2 Mins Between All Reps
Big session this so start off at 10k pace and then look to hit 5k pace for the last 4 reps. Always focus on running tall and staying relaxed.
Keep the RPE down, have a chit chat & Don’t forget those strides 😜
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
It’s important to keep the easy runs easy. Focus on good running form and low heart rate.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
150 Mins @ Easy Pace (RPE: 3)
All about time on feet. Don’t focus on pace. Instead keep that effort level down and concentrate on good running economy. Fuelling and hydration key too.
