Another strong week with 4 runs. But most of the mileage is easy. Sunday’s long run will be a challenge but a chance to really build the endurance. Any problems let me know. Keep up the great work Patrick!!
All good. nice full week this week
Brilliant work Patrick. Great to hit those targets and hopefully it makes you feel positive too. Keep doing weeks like this and you’ll see a big improvement in your running heading into the new year.
| Press Up | 3 x 28 |
| Sit Ups | 3 x 30 |
| Tricep Dips Bodyweight | 3 x 22 |
| Squats | 3 x 22 |
| Single Leg Deadlift | 3 x 12 |
| Reverse Lunge & Rotation | 3 x 12 |
| Plank | 3 x 60s |
| Single Leg Calf Raises | 3 x 12 |
| Single Leg Glute Bridge | 3 x 12 |
| Wall Sits | 3 x 60s |
| Flutter Kicks | 3 x 40s |
| Side Planks | 3 x 40s |
Big session this! But ideal if you have a hilly race coming up. Focus on good form and don’t go off too hard in rep 1, let the hill make it tough. Good luck! You got this. Run tall & proud.
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!”
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.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
140 Mins @ Easy Pace (RPE: 3-6)
Keep the long runs at a low effort level. Obviously the longer the time wears on the harder the run will become. Make sure you hydrate and take fuel with you.
