26 POINTS
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.
Ignore the 60 mins Sunday. We’ll do a mixture of stuff in the Friday 1-2-1 to check your form including some strides, slower mins and then some short reps, but it will be a decent session as well as hopefully helpful. I’ve increased the leg workout too, any problems let me know. But the training points are creeping up. 83 is the highest target so far. Let’s see if we can hit that.
Great week this week. Got on well at track with overall pace 9.10 mm. Great one to one session with 51 second 200M and overall pace around 9.50 MM. Then the parkrun at 30.05. Finally feel like things are coming together. Looking forward to see how rest of plan turns out. Must be getting towards the end now.
A fantastic week with so many positives to take. 3 really good sessions and concluded with that excellent parkrun time. We are on week 10 of 16 in this plan, so really just a case of keep doing what you are doing. Feels like your confidence is growing too which is brilliant to see. Really enjoying working with you.
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.
| 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.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
A really quick 12 minute core workout!! 30s recovery between reps. Click on the exercise to view a Tutorial.
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.
parkrun is the best!!! Every Saturday at 9am. A great opportunity to push our effort levels and run alongside other people. Make sure you get there nice and early for your WU & Strides. I normally aim for 8:15 to give myself plenty of time.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”