0 POINTS
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Time for that next plan me thinks and to get you back on track. I really like how smart you have been though and I think it’s so important to keep exercising and getting in the gym even if you can’t run to your maximum. I know from my own experience just how important that is. So well done Dan. Pretty much rinse and repeat from last week. I’ll get a form added to your dashboard to create a new plan. Any problems let me know.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
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.
Not essential as runners but it’s good to feel strong and can help maintain good form deep into races.
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.
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.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
A good home workout for the legs. No weights needed, but if you do have some that will add to the difficulty. Recoveries around 30-60s. If time is limited then combined two exercises together. So whilst recovering from squats for example you could be doing your calf raises. This could save you as much as 15 mins.
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.
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!”
90 Mins @ Easy Pace (RPE: 3)
Keep this nice and easy. Focus on good form & efficient running economy. RPE should be around the 3/10 which means you can run and chat.