If you wanted to switch the efforts day around that is fine. Also if any niggles we could switch the HM weekend session to a longer easier run just to be on the safe side. Keep up the great work Dan.
Stretching lots and was good to complete 3 sessions of S&C. Thanks will give the cross trainer ago this week as I can use a gym close to my work at lunch. Will try Tues for a run and let you know. Hope your recovery is going well. Cheers 😊
Tough being injured. But yes give the cross trainer a go and 60 mins on there is the same as 60 mins run, if you do a decent speed. I’m feeling really positive and feel like I’m close now and have learned so much from a runner and coaching perspective from this experience. So it’s been a huge blessing in disguise.
| Squats | 45s x 2 |
| Russian Twist | 45s x 2 |
| Calf Raises | 30s x 2 |
| Plank | 60s x 2 |
| Split Squat | 60s x 2 |
| Dead Bugs | 45s x 2 |
| Wall Sits | 60s x 2 |
| Flutter Kicks | 45s x 2 |
| Glute Bridge | 45s x 2 |
| Single Leg Deadlift | 60s x 2 |
| Crab Walks | 45s x 2 |
| Side Planks | 30s x 2 |
A solid workout covering all key muscles groups in the legs & core. 30 second recovery between reps! Enjoy 💪
*Recoveries: 2 Mins Between All Reps
Big session this so start off at 10k pace and then look to hit 5k pace for the last 4 reps. Always focus on running tall and staying relaxed.
Keep the RPE down, have a chit chat & Don’t forget those strides 😜
| Squats | 45s x 2 |
| Russian Twist | 45s x 2 |
| Calf Raises | 30s x 2 |
| Plank | 60s x 2 |
| Split Squat | 60s x 2 |
| Dead Bugs | 45s x 2 |
| Wall Sits | 60s x 2 |
| Flutter Kicks | 45s x 2 |
| Glute Bridge | 45s x 2 |
| Single Leg Deadlift | 60s x 2 |
| Crab Walks | 45s x 2 |
| Side Planks | 30s x 2 |
A solid workout covering all key muscles groups in the legs & core. 30 second recovery between reps! Enjoy 💪
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
1 Mile WU @ Easy Pace (RPE: 3)
3 Miles @ HM Pace (RPE: 6)
1 Mile @ Easy Pace (RPE: 3)
2 Miles @ HM Pace (RPE: 7)
1 Mile @ Easy Pace (RPE: 3)
1 Mile @ HM Pace (RPE: 7)
1 Mile @ Easy Pace (RPE: 3)
Add some variety to your long runs and ideal if you are training for a specific half marathon time. Practicing goal pace is very important in training.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
