Another really strong week. Keep being consistent, it really is that simple. Get yourself in that 100% club and you will continue to get stronger. It’s a strange time of the year where there are not that many big events, the evenings are dark, it starts to get colder and we sometimes question, what’s the point? It’s all worth it come March time when we are fitter than we’ve ever been in our lives. Keep smashing it Alison.
A good week. Swapping to the tempo runs helped fit them in and I felt strong.
Yeah I think that was a good move this week and definitely something we can use going forward is time is limited. Another strong week though Alison, really well done.
| Squats | 45s x 2 |
| Calf Raises | 30s x 2 |
| Glute Bridge | 45s x 2 |
| Reverse Lunge | 60s x 2 |
| Wall Sits | 45s x 2 |
12 minutes. That’s all it takes. 30s recovery between reps.
10 Mins WU @ Easy Pace (RPE: 3)
60 Secs Uphill (RPE: 8)
90 Secs Downhill (RPE: 4)
45 Secs Uphill (RPE: 9)
75 Secs Downhill (RPE: 4)
30 Secs Uphill (RPE: 9)
60 Secs Downhill (RPE: 4)
x 5
10 Mins CD @ Easy Pace (RPE: 3)
Hills can really build your strength as well as improve your running form. This session is tough but will really help you make big gains. Use the downhill as a light recovery jog, so exact recovery times can be flexible.
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: 3
20 Mins @ Half Marathon Pace RPE: 6
10 Mins CD @ Easy Pace RPE: 3
Just a little leg turnover of the legs and a chance to get some miles in at half marathon pace.
| Russian Twist | 30s x 2 |
| Plank | 45s x 2 |
| Dead Bugs | 30s x 2 |
| Flutter Kicks | 30s x 2 |
| Single Leg Deadlift | 60s x 2 |
| Side Planks | 15s x 2 |
A really quick 12 minute core workout!! 30s recovery between reps. Click on the exercise to view a Tutorial. TIMER!
10 Mins WU @ Easy Pace RPE: 3
20 Mins @ Half Marathon Pace RPE: 6
10 Mins CD @ Easy Pace RPE: 3
Just a little leg turnover of the legs and a chance to get some miles in at half marathon pace.
30 Mins Swimming @ Easy Pace (RPE: 3)
Enjoy. Swimming is a great alternative to running and probably the best form of cross training.
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: 3)
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.
