5 POINTS
Recoveries: 30-60s. If time is limited then do 2 exercises together and remove the recoveries.
*Each side (double the reps). So 2 x 30 second Side Planks = 4 in total (2 on each side).
Sunday is the key session here. You could bring it forward to Saturday if you want and finish the last section with park run 🤔 The key is adding a bit of variety to the paces and finishing strongly on tired legs. Any problems let me know. Going really well right now though, so keep up the great work.
Another good solid week
Solid. Consistent. Words I love. And that’s what will bring you gains. Paul and Steve are two of the most solid and consistent runners on the team in terms of their training and that again was highlighted at the weekend. So just keep ticking off the sessions and you’ll continue to make gains. Great work Karl.
Recoveries: 30-60s. If time is limited then do 2 exercises together and remove the recoveries.
*Each side (double the reps). So 2 x 30 second Side Planks = 4 in total (2 on each side).
2km WU @ Easy Pace (RPE: 3)
1km @ 5k Pace (RPE: 8)
2 minutes recovery
x5
2km CD @ Easy Pace (RPE: 3)
Classic session. Super simple. The end result being you have a better understanding of your current time for a 5K. Work hard and ideally finish each rep a few seconds quicker than your current 5k pace.
Keep the RPE down, have a chit chat & Don’t forget those strides 😜
| Squats | 45s x 2 |
| Calf Raises | 30s x 2 |
| Split Squat | 60s x 2 |
| Wall Sits | 60s x 2 |
| Single Leg Deadlift | 60s x 2 |
| Crab Walks | 30s x 2 |
15 minutes. Bish. Bash. Bosh. Add some weights once ready to progress with some of the exercises.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
30 Mins @ Easy Pace (RPE: 3)
20 Mins @ Marathon Pace (RPE: 5)
10 Mins @ Easy Pace (RPE: 3)
x 2
20 Mins @ HM Pace (RPE: 7)
10 Mins @ Easy Pace (RPE: 3)
A good bit of variation on a 2 hour long run. Not too demanding but it breaks it up nicely and also gets you practicing half marathon pace on tired legs.