If conditions are good Saturday you could switch the progression run for a parkrun (if free). But another solid week with 2 good speed sessions, two easier runs and the S&C. Working at a decent level right now and setting yourself up to be as fit as you’ve ever been in your mid 40s which is pretty cool. An problems let me know.
Working on our arms as runners is mainly superficial in truth, in the sense it won’t improve our running much but can help with confidence. Who doesn’t want bigger guns? This session should take no more than 30 mins, combine 2 exercises together (superset) to reduce the total time.
Recoveries:
90s except for 1 min reps which are 60s
Really push that pace here, especially on the 2s and 1s. A chance to really improve your pace and bring that 5k time down. Let’s do this!
*reps/seconds on both sides
A really good home workout for the core and legs. If new to this, don’t worry about hitting the seconds or reps. Do what you can and slowly build up to the targets.
For example you might find you can only hold a plank for 20 seconds at first, which is fine. Don’t push too hard that you get injured. You’ll soon get strong and be able to add more seconds.
Keep the RPE down, have a chit chat & Don’t forget those strides 😜
A challenging but rewarding session where you can experience what it feels like to run at different paces.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
