Forget what anyone has ever said or says this week to you, even your own head, as we can be dicks to ourselves sometimes. The only person you need to listen to is your coach. And I believe in you. “You can do this” remember my voice when it gets tough, as it’s not going to be easy, but doing hard shit is so much rewarding than completing easy tasks. So keep going, believe in yourself like I do. I’ll be there at the end to cheer you in. Remember how far you have come to get to this point. And of course be yourself, make us all happy with your smile and positivity. Any issues with the schedule just shout. Let’s GO!!!
Recoveries: 120 Secs for the 12 mins, 60 Seconds for the 1 min reps.
A really good session to do as a group the week in the lead up to a half marathon. It gives you an opportunity to run a few miles at goal pace and also get some speed in the legs. Be sure to stick to HM pace though, any quicker and it defies the object of the session and you will be tired on race day.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
| Elliptical | 15 Mins |
| Stair Master | 10 Mins |
| KettleBell Swings | 2 x 10 (12kg) |
| Farmers Walk | 2 x 60s (9kg) |
| Seated Row | 2 x 15 (31kg) |
| Russian Twist | 2 x 15 (3kg) |
| Plank | 2 x 40s |
| Ab Crunch | 2 x 15 (22kg) |
| Glute Bridge | 2 x 12 |
| Leg Press | 2 x 15 (31kg) |
| Calf Raises | 2 x 15 (3kg) |
| Shoulder Press | 2 x 10 (3kg) |
It’s important to keep the easy runs easy. Focus on good running form and low heart rate.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Stick to your goal pace early on and it should feel easy. Dig deep in those final 5km to achieve your goal. The biggest mistake you can make is getting swept along in the early stages and going off too fast.