24 POINTS
Always a favourite with the team! Keep that first rep at 5k pace and then start to ramp up that speed. Enjoy! Recoveries are 90 seconds accept for the 1 minute reps where you drop to 60 seconds.
Another decent week. As Marshalling on Sunday we can only do 2 gym sessions, but that is ok. Means we need a long run Saturday.
Always a favourite with the team! Keep that first rep at 5k pace and then start to ramp up that speed. Enjoy! Recoveries are 90 seconds accept for the 1 minute reps where you drop to 60 seconds.
A good all round session to work the legs and core. 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. Ideally one leg exercises and one core exercise where possible. Eg squats and planks.
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.
Heart Rate should be your focus here, keep within the right zone to get the gains we want from the easy run. Too high and you risk over training and you’ll need more recovery.
“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. Use Heart Rate as the main data field here and keep it in Zone 2 for this session. Adjust the level to ensure you fall into that zone.
Only repeat the 10-5-5 on section of this run, not the 30 mins WU. In total this is 2 hours of running and adds some nice variety to a normal Sunday long run. The best metric to focus on is pace. In ideal conditions be specific with your targets, but try and keep the pace in the right zone for each rep.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”