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“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Until I get the nod from you that you are happy to start pushing harder I’ll keep progressing the training slowly. What we are doing now seems to be working, so adding just 10 mins onto the runs seems to be a good approach. Any issues let me know. Keep up the hard work Dan.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Not essential as runners but it’s good to feel strong and can help maintain good form deep into races.
Recoveries: 30-60s between sets.
A short, quick, but effective core workout. Unlikely you would go to the gym just to do this, but you can combine it with cross training, a class or even another S&C session.
A great form of cross trainer for us runners. Take a few minutes to warm up at find your stride but then push hard. You can real bang for your buck with just 20 mins on the stair climber. I hit around level 10 when doing these but find the right speed for you that you can maintain, but you find this tough.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
It’s important to keep the easy runs easy. Focus on good running form and low heart rate.
A good all round session to work the legs. You should have built up to this fairly gradually, so don’t dive in head first as you want to take your time building your strength. Be sensible with the weights to begin with.
If short on time combine 2 exercises together (superset) them to save on the recoveries.
30 Mins Elliptical (RPE: 6-7)
A good way to boost cardio whilst reducing the risk of injury. The elliptical can tone muscles and improve endurance whilst being gentle on your joints.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Keep that RPE down. You want to be able to run and chat, speaking of which, joining a group can add to the enjoyment here.