A good solid start to this plan. You could add a little on, like 120 Sunday if running with the group. For the Stairs, best advice is keep your heart rate somewhere around 130-140, and use that to determine which level to work on, and ideally not hold on. The S&C we can tweak if you want. The best results I’ve seen as a coach are from the runners who just do the same thing week in week out. Is that the best method? Arguably not, but the more I see runners chop and change they often take a step back to adjust to new exercises and that effects progress. So find a routine which works for you, covers most key muscles and just repeat, over and over. Any questions just ask. Great to have you back. As I said in the assessment, I’m excited, I think you might get a few to sit up and take note this summer.
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!”
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.
Recoveries:
90s except for 1 min reps which are 60s
Really push that pace here, especially on the 2s and 1s. A chance to really improve your pace and bring that 5k time down. Let’s do this!
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.
45 Mins @ Varied Intensity (RPE: 3-9)
A great way to get the heart pumping to some banging tunes. Have fun 😁
Slowly adding time to your longer runs is the way forward. Keep the effort level down and continue to check in with your form.
