I appreciate you will be gritting a lot this week, so do the best you can. If you can’t make Tuesday evening don’t worry about doing that session solo. Perhaps just fit in an easy run instead. I’ve limited the long run to 90 minutes for now until we see how the knee fares.
Well it was a hard week gritting night and day and done a total of 56 hours
Sunday managed to get out there and do a longish run and really enjoy it.
Yeah that is a tough week and was always going to be hard. Just glad you were able to get out for a Sunday long run and enjoyed it. Hopefully the snow and ice stays away. On the plus side you must have enough money for some new trainers now 🤷♂️
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
*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.
| 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 💪
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Running with others can reduce perceived effort so parkrun is a good option as an alternative speed session. 10 mins easy WU & CD please.
Enjoy. Swimming is a great alternative to running and probably the best form of cross training.
90 Mins @ Easy Pace (RPE: 3)
Keep this nice and easy. Focus on good form & efficient running economy. RPE should be around the 3/10 which means you can run and chat.
