Recovery week which is well timed after cramming more into last week. I’ve also got next week as blanked out? I always like to double check that is the best for some rest? Especially with Xmas coming up. We could change that if need be. But a relatively kind week. You can always switch efforts for one of the group sessions if you prefer.
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
10 Mins WU @ Easy Pace (RPE: 3)
1 x 8 minute @ 5k Pace (RPE: 8)
3 mins recovery
2 x 4 mins @ 5k Pace (RPE: 8)
2 mins recovery
4 x 2 mins @ 5k Pace (RPE: 8)
90s recovery
10 Mins CD @ Easy Pace (RPE: 3)
Maintaining your current 5k pace will get progressively more challenging as a session unfolds. So breaking it down in this nature should allow you to maintain that pace for the whole session.
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
| Single Leg Calf Raises | 3×8 |
| Tricep Dips Dumbbells | 3 x 10 (6kg) |
| Single Leg Squats | 3 x 10 |
| Bicep Curls | 3 x 10 (12kg) |
| Forward Lunge and Rotation | 3 x 10 (6kg) |
| Shoulder Press | 3 x 10 (10kg) |
| Single Leg Glute Bridge | 3 x 10 |
| Bent Over Row | 3 x 10 (12kg) |
| Back Extensions | 3 x 8 |
| DeadLift | 3 x 10 (20kg) |
| Squat Jumps | 1 x 5,6,7 (12kg) |
| Plank | 3 x 60s |
| Press Up | 3 x 10 |
You’ve well educated in this area so more than happy if you want to mix it up.
60 Mins @ Easy Pace RPE: 3
8 x 100m Strides RPE: 8 (60s)
Keep the RPE down, have a chit chat & Don’t forget those strides 😜
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
90 Mins @ Easy Pace (RPE: 3)
Keep this nice and easy. Focus on good form & efficient running economy. RPE should be around the 3/10 which means you can run and chat.
