Another strong week. Tuesdays session is a new one where we want to chase those target times. All about being consistent. Be better than the others on a Friday morning by doing that WU & CD. You got this Lou, keep up the great work.
| Wall Sits | 2 x 70 Secs |
| Split Squat | 2 x 10 (6kg) |
| Incline Press Up | 2 x 10 |
| Russian Twist | 2 x 10 (6kg) |
| Plank | 2 x 40s |
| Single Leg Deadlift | 2 x 12 (6kg) |
| Squats | 2 x 12 (6kg) |
| Dead Bugs | 2 x 14 |
| Bicep Curls | 2 x 15 (2.5) |
| Kettlebell Bent Over Row | 2 x 8 (6kg) |
| Calf Raises | 2 x 12 (6kg) |
| Side Planks | 2 x 30s |
| KettleBell Swings | 2 x 20 (6kg) |
| Hip Abduction Isometric | 2 x 10 |
| Clam Shells | 1 x 10* |
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
60 Mins @ Easy Pace (RPE: 2-5)
60 mins on the flat is quite different to 60 mins on the hills. So it’s important to differentiate between the two and if you do a hilly easy run, to account for that extra training load and how it might impact the rest of your week.
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
10 Mins WU @ Easy Pace RPE: 2
Main Session @ 3k Pace RPE: 8
10 Mins CD @ Easy Pace RPE: 3
I have found these are sometimes a bit light on volume. Especially the “progression” reps. So my advice is go hard in all reps to get the best out of these sessions.
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
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.
