A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.
Recovery week. Although the 114 target isn’t far off your 118 average, so you won’t lose much fitness, if anything and then we can really kick on in the next block. BRT Wednesday? parkrun pacers day Saturday, so another sub 20 attempt? Two really good sessions complimented by the easy miles and some strength/stretching. Just a sold week. Any schedule issues let me know. But go out and execute well this week. You got this Jamie.
Coach Simon🍊
A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.
*reps/seconds on both sides
A really good home workout for the core and legs. If new to this, don’t worry about hitting the seconds or reps. Do what you can and slowly build up to the targets.
For example you might find you can only hold a plank for 20 seconds at first, which is fine. Don’t push too hard that you get injured. You’ll soon get strong and be able to add more seconds.
Keep this nice and easy. Focus on good form & efficient running economy. RPE should be around the 3/10 which means you can run and chat.
A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.
It all depends on the nature of the session as to how hard you want to work. The longer the reps, the slightly slower the pace will be. Or if doing hills, focus on RPE rather than pace. But you always want to be working hard to ensure you make the necessary gains.
Keep the effort level down on these easy runs and focus on good running mechanics.