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Choose DayπŸ‘‡

  • Monday
  • Tuesday
  • Wednesday
  • Thursday
  • Friday
  • Saturday
  • Sunday

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.

Coach Simon🍊

75 POINTS TARGET

76 Points

MONDAY

squats

15 Mins Legs

5 POINTS

15 Mins Legs

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.

πŸ‘
Awesome work Maria

Coach Simon 🍊
5 Points

TUESDAY

home-workout

Core Home Workout

5 POINTS

Core Home Workout

Russian Twist

3 x 15

Plank

3 x 60s

Dead Bugs

3 x 10*

Flutter Kicks

3 x 30

Side Planks

2 x 30s*

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).

πŸ‘
πŸ’ͺ

Coach Simon 🍊
5 Points

WEDNESDAY

rest-day

Rest Day

0 POINTS

Rest Day

0 Mins

RPE 0

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

THURSDAY

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dead

Hills Pyramid

28 POINTS

Hills Pyramid

10 Mins WU

Zone 2: Easy

40 Mins Hills

Zone 5: 10K

10 Mins CD

Zone 2: Easy

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.

Focus on effort level rather than pace or heart rate as both will fluctuate depending if you are going up or down the hill

πŸ‘
Excellent work Maria. You’re on fire right now. Keep up the great work

Coach Simon 🍊
28 Points

FRIDAY

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rest-day

Rest Day

0 POINTS

Rest Day

0 Mins

RPE 0

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

SATURDAY

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paul-lambert-1

parkrun

26 POINTS

parkrun

10 Mins WU

Zone 2: Easy

parkrun

Zone 6: 5K

10 Mins CD

Zone 2: Easy

Running with others can reduce perceived effort so parkrun is a good option as an alternative speed session. 10 mins easy WU & CD please.

New pb😊😊😊
Fantastic. Well done Maria. It’s a great feeling isn’t it. Knocking a few seconds off is the best way to do it as well. I don’t think that will be the last this year.

Coach Simon 🍊
26 Points

SUNDAY

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andy-alice

40 Mins Run

12 POINTS

40 Mins Run

40 Mins Run

Zone 2

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.

πŸ‘
Great work Maria

Coach Simon 🍊
12 Points

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