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.
Hello!
So the lurgy hit the house weekend, I wasn’t actually that bad but took dog out sat and was just knackered. If that’s as bad as it gets this winter I’ll take it… Took decision to add the extra rest into this week’s non running. At this point a bit of extended down time will prob do more good than harm – my test is fri so can run then but what will do is just turn my legs over in an enjoyable fashion till we start again! 💪
Sorry to hear that Victoria and hope you feel better soon. You’re coming off 4-5 really strong weeks on the bounce so this small recovery period, at this stage of the plan isn’t going to be a problem at all. I’m hardly running at all at the moment, but not panicking, still lots of time to get back in the game, so I think the same applies to you. Keep me posted how it all goes.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
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.
“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.
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!”
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.
