2 great sessions, 2 strength workouts, 2 easy runs, 1 excellent week of training. Keep doing what you are doing Kirsty. Any questions or problems let me know. Smashing it right now. You make me a proud coach, thank you.
Recoveries: 30-60s. If time is limited then do 2 exercises together and remove the recoveries.
*Each side (double the reps). So 2 x 30 second Side Planks = 4 in total (2 on each side).
Completed it! 💪🏻 I may have added a few seconds……
Extra seconds are good. If this one ever gets too easy let me know and I can create you something a tad harder, but no need to make that step just yet. Well done Kirsty Coach Simon 🍊
A great 5k session to improve speed. Don’t got off too quick, so focus on your pace in those first few reps, then you’ll get an idea of how far you can run each rep. From there you can then pick up the pace and cadence for the 1 minute reps.
🌶️🌶️🌶️🌶️That was fun!!!! Hit some rather nice paces in this I think! 💪🏻 also it’s warm again! Back in shorts and T-shirt 🥵
Smashed it. Yes 5:00 per km pace which is great for a session like this. In fact you did 5k in 25 mins which is really promising. Excellent work Kirsty. Nice that it’s warmed up again. Coach Simon 🍊
Keep the 40 mins easy and don’t forget those strides. Without them you won’t improve and will fall short of your weekly targets.
Pre TWR oooops did 27 mins as i had company 😬
Strides…..🌶️ they felt good! Again I had company and it was fun! 🫶🏻
TWR 8of us🫶🏻💖 and one runners FIRST EVER RUN. Completely lush! We’re getting rather grand at looping!
All in all a successful evening I think!
A few mins extra is never a bad thing. So long as we don’t start adding on 60 mins a week, it won’t effect the training. Great to see such a good turnout at TWR and inspiring new people is amazing. Thank you for your kind comments on insta, means a lot 🧡🖤 Coach Simon 🍊
An excellent session to dial in HM pace. Best suited to those running their half marathons in 2 hours or above. Anything less and focus on distance (4 x 2 miles) rather than time.
I ran with Amanda from TWR, you can see pace fluctuations where I was looping for her….but all in all a good session, I really enjoyed it-and yes, largely because I had a friendly face with me……..but this was a good confidence builder I think. And Garmin is happy with me and I’m now productive!
Yes to Garmin. Yes to Amanda. Yes to your training right now. Love how committed you are to the plan and excited to see the results later in the year. Keep being a legend Coach Simon 🍊
