Keep up the great work.
A great form of cross trainer for us runners. Take a few minutes to warm up at find your stride but then push hard. You can real bang for your buck with just 20 mins on the stair climber. I hit around level 10 when doing these but find the right speed for you that you can maintain, but you find this tough.
Recoveries: Just 30s between sets. Take a little longer if you start to find it tough.
A really quick 15 minute core workout!! Click on the exercise to view the workout
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.
A great form of cross trainer for us runners. Take a few minutes to warm up at find your stride but then push hard. You can real bang for your buck with just 20 mins on the stair climber. I hit around level 10 when doing these but find the right speed for you that you can maintain, but you find this tough.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Combining legs and arms into one session. Working the upper body isn’t essential as runners but it’s good to feel strong and it can help with technique. You can switch out some of these exercises for similar alternatives if you find it easier. Just be careful not to overwork the same muscle groups.
A great form of cross trainer for us runners. Take a few minutes to warm up at find your stride but then push hard. You can real bang for your buck with just 30 mins on the stair climber. I hit around level 10 when doing these but find the right speed for you that you can maintain, but you find this tough.
Slowly adding time to your longer runs is the way forward. Keep the effort level down and continue to check in with your form.
A great form of cross trainer for us runners. Take a few minutes to warm up at find your stride but then push hard. You can real bang for your buck with just 30 mins on the stair climber. I hit around level 10 when doing these but find the right speed for you that you can maintain, but you find this tough.
Barbell Bicep Curls 2 x 15 (12.5kg)
Tricep Extensions 2 x 15 (7kg)
Dumbbell Shrugs 2 x 15 (10kg)
Shoulder Press 2 x 15 (???)
Chest Press 2 x 15 (???)
Lat Pulldown 2 x 15 (25kg)
Farmers Walk 2 x 60s (12kg)
Get back to 2018 Si!!
20 Mins Elliptical (RPE: 6-7)
A good way to boost cardio whilst reducing the risk of injury. The elliptical can tone muscles and improve endurance whilst being gentle on your joints.
