5 POINTS
| 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.
We are doing the hills as a group Tuesday if you are free 6:15pm – 7:30pm. I know you’ve said before that’s not an option but thought I would mention it on the off chance as it’s a great group. It’s a recovery week though so a chance to have a week off the long run. Any problems let me know. Keep up the great work Maria.
All good.Started the week being careful with my ankle so did all the training early in the week so I could rest it.Yesterday at parkrun it didn’t hurt during or after.Enjoyed parkrun yesterday was trying to work on my form and keep my mind on task so didny have my music on and it seemed to help.
On Sunday March 8th I have been bought a place as a present for victoria park london 10k so not sure if that could be added into my training for that week.
Congrats on the PB Maria. Being mindful of form can really help. So glad it distracted you and helped on this occasion. I’ve added the 10k race in and tweaked a few sessions so you can practice your 10k pace ahead of that event. A good opportunity to get a new 10k PB perhaps. Don’t forget to get a photo though when you do as feel like I’ve not had the chance to promote your PB as much as the others. Keep up the great work though.
| 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.
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).
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
This session should last 40 minutes. Find a location where you can pick different points on the hill. Lamp posts are great. So for example you would run to the first lamppost and back to the bottom of the hill. Then to the second lamppost and back. Keep making the reps longer until you hit 20 mins, and then start making the reps shorter again.
So you might reach lamppost 12 in 20 mins, then next rep will be to lamppost 11, then 10, then 9 and so on, eventually returning to 1.
Use the downhill as your recovery. You should be working at an RPE of 8 up the hill, and a 3 downhill.
A tough session so important to pace yourself well. If you really want to make it challenge, push the pace downhill as well.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Running with others can reduce perceived effort so parkrun is a good option as an alternative speed session. 10 mins easy WU & CD please.
The biggest mistake we can make with these recovery runs is running too fast. This will mean when our harder sessions come round we are still fatigued and not able to put enough effort in to make the necessary gains.