5 POINTS
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).
Sticking with the sensible approach for now. When you feel ready for a 3rd run, have at least 1 or 2 weeks of easy Tuesday runs before coming back to efforts. But glad you are at least back running and feeling strong. Any problems let me know.
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).
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.
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.
| 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.
“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!”
