Something a bit different this week with a progression run which you can do at parkrun. The beauty of a session like this is you spend most of the 5k overtaking people and that can really help with confidence. It’s tough to get the pacing right at first so do the best you can with that one. Another good track session lined up too. Keep up the great work Lucy.
Week started off well but didnt end great due to missing Sats session due to my back. Great track session though and friday run. Hoping the back is ok for mondays session. I will come along and see how i get on..might not be the quickest session!
What I’ve found of my own running journey is that along the way we encounter these hurdles, but then we find solutions, like the stretching. So long as we then keep doing them we become better runners. In this case the stretches will make you more flexible but less likely to pick up injuries in the future. So what feels like a negative now is actually a positive. I’m going through the same myself. Not being able to run as much as I would like has made me realise all the extra stuff I can do to become a better runner and hopefully in the long run, that’s going to help me improve again. So in summary, the bad back could end up being a positive.
10 Mins WU @ Easy Pace (RPE: 3)
4 Mins @ 5K Pace (RPE: 8)
120 Seconds Recovery
3 Mins @ 5k Pace (RPE: 8)
90 Seconds Recovery
2 Mins @ 3K Pace (RPE: 8)
90 Seconds Recovery
1 Min @ <3k Pace (RPE: 9)
60 Seconds Recovery
30 Seconds @ All In Pace (RPE: 9)
60 Seconds Recovery
x 2
10 Mins CD @ Easy Pace (RPE: 3)
Total of 21 mins of efforts!! A good opportunity to work on a variety of paces across varied reps. The shorter the rep, the quicker you go.
| 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.
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
| Russian Twist | 30s x 2 |
| Plank | 30s x 2 |
| Dead Bugs | 30s x 2 |
| Flutter Kicks | 30s x 2 |
| Glute Bridge | 30s x 2 |
A nice solid core workout. Only takes 10 mins. You got this.
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.
10 Mins WU @ Easy Pace (RPE: 3)
8 x 100 metre Strides (RPE: 8)
parkrun @ 5km Pace (RPE: 8)
10 Mins CD @ Easy Pace (RPE: 3)
Running with others can reduce perceived effort so parkrun is a good option as an alternative speed session. 10 mins easy WU & CD please.
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
