0 POINTS
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Above the 100pts now and I’ll get you to fill out a form for the next plan so we can kick on now and hopefully reintroduce the speed work going forward. Any problems let me know. Keep doing what you are dong Dan. I put 60 mins hills on Wednesday so you can join the HR Horntye group if you wanted. As those runs are never ever flat.
“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.
60 Mins @ Easy Pace (RPE: 2-5)
60 mins on the flat is quite different to 60 mins on the hills. So it’s important to differentiate between the two and if you do a hilly easy run, to account for that extra training load and how it might impact the rest of your week.
“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.
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.
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 30 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!”
Slowly adding time to your longer runs is the way forward. Keep the effort level down and continue to check in with your form.