A busy week on the schedule but no long run so we’ve squeezed a 4th run in there and of course you have the Pudding Dash to look forward to. Any problems let me know. But keep up the great work Patrick.
A few missed this week, epically with getting ready for Christmas. Happy with the ones I did get complete though. Also I am doing a few smaller workouts when I can as well.
If you can fit things in then it will make a difference. I know how much potential you have so am really keen to keep you on a plan and training smartly. I’m not sure you even realise just how good you could be. But to achieve that we do need to hit those targets. Still a solid week and I appreciate Xmas does make it difficult. Well done Patrick.
| 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 |
Recoveries: Take 2-3 mins after the 8 min rep and 60s in between the 60 second reps.
A tough 5k session and the challenge is to see if you can hold your 5k pace in the 2nd 8 min rep when the legs are tired and you’re feeling fatigued.
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!”
| 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 |
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.
