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.
Ok, I 100% know you’re right and running with people helps….. maybe after matts run London I’ll be able to join more…. But this week has been good and positive and PRODUCTIVE! Garmin likes me!
Feeling not bad right now
You’re brilliant. You have such little free time but you find a way. No excuses, you just get it done and I have so much respect for that and so much respect for you as a person. So keep being bloody awesome, another fantastic week. Great work Kirsty.
Recoveries: Just 30s between sets. Take a little longer if you start to find it tough.
A really quick 15 minute core workout!! Click on the exercise to view the workout
10 Mins WU @ Easy Pace (RPE: 3)
8 x 2 Mins @ 3K Pace (RPE: 8)
90 Second Recovery
8 x 1 Min @ <3K Pace (RPE: 9)
60 Second Recovery
10 Mins CD @ Easy Pace (RPE: 3)
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.
40 Mins @ Easy Pace (RPE: 3)
8 x 100 metre Strides (RPE: 8)
60 Second Recoveries
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.
| Squats | 45s x 2 |
| Calf Raises | 30s x 2 |
| Split Squat | 60s x 2 |
| Wall Sits | 60s x 2 |
| Single Leg Deadlift | 60s x 2 |
| Crab Walks | 30s x 2 |
15 minutes. Bish. Bash. Bosh. Add some weights once ready to progress with some of the exercises.
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!”
*Recoveries: 3 Mins between reps
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.
