130 feels right at the moment. If you feel good, sneaking in a 3rd run somewhere is ok. But don’t rush to get there
A really tough session, so the key is to make sure the early reps are 10k pace and no quicker otherwise you will quickly run out of steam. Short recoveries here, so get that pace right.
Recoveries:
5 & 4 Mins (90 Seconds)
3, 2 & 1 Mins (60s)
A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.
A good all round session to work the legs. You should have built up to this fairly gradually, so don’t dive in head first as you want to take your time building your strength. Be sensible with the weights to begin with.
If short on time combine 2 exercises together (superset) them to save on the recoveries.
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.
A pretty challenging session working on your upper body and the core. Both are important as runners to ensure we continue to run with good form.
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. You want to be working at the top end of your aerobic zone, just under LT1 (zone 3 on Garmin).
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
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.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
