28 POINTS
10 Mins WU @ Easy Pace RPE: 3
15 Mins @ 10K Pace RPE: 7
10 Mins @ 10K Pace RPE: 7
5 Mins @ 5K Pace RPE: 8
10 Mins CD @ Easy Pace RPE: 3
Recoveries: 2 Minutes
Quality 10k session. These are the runs where the magic happens.
10k pace at track we are looking to hit somewhere between 2:40 – 2:45. 2:50+ is a fraction too slow. So be as consistent as you can. If you can do your long run Saturday then that gives a day of rest before the following weeks track session. Oh and congrats again on your Merit Award. I got really emotional when some of my runners, including yourself, were rewarded for your hard work. Proud of you all.
Proud of myself this week as had to dig deep to do training as been feeling pants! Still coughing but didn’t want to loose my momentum and determination to complete all my sessions
I know you said not to worry about missing time off my long run but wanted to make it up
Love the determination, never lose that, there will be easier weeks ahead as you start to feel better. You’re doing so well and Monday track highlighted your improvement. Well done Chrissue.
10 Mins WU @ Easy Pace RPE: 3
15 Mins @ 10K Pace RPE: 7
10 Mins @ 10K Pace RPE: 7
5 Mins @ 5K Pace RPE: 8
10 Mins CD @ Easy Pace RPE: 3
Recoveries: 2 Minutes
Quality 10k session. These are the runs where the magic happens.
“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.
| Elliptical | 15 Mins |
| Stair Master | 10 Mins |
| KettleBell Swings | 2 x 10 (12kg) |
| Farmers Walk | 2 x 60s (9kg) |
| Seated Row | 2 x 15 (31kg) |
| Russian Twist | 2 x 15 (3kg) |
| Plank | 2 x 40s |
| Ab Crunch | 2 x 15 (22kg) |
| Glute Bridge | 2 x 12 |
| Leg Press | 2 x 15 (31kg) |
| Calf Raises | 2 x 15 (3kg) |
| Shoulder Press | 2 x 10 (3kg) |
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
All about time on feet. Don’t focus on pace. Instead keep that effort level down and concentrate on good running economy. Fuelling and hydration key too.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”