Another strong week. Great session Tuesday on the great. Then a quick parkrun and some solid miles Sunday. Working at a really good level right now. Recovery week next week, so make this is a strong one. Any issues let me know.
| Step Ups | 60 Secs |
| Wall Sits | 2 x 60 Secs |
| Reverse Lunge | 2 x 10* |
| Incline Press Up | 2 x 15 |
| Glute Bridge | 2 x 15 |
| Russian Twist | 2 x 15 |
| Plank | 2 x60s |
| Single Leg Deadlift | 2 x 10 |
| Squats | 2 x 15 |
| Calf Raises | 2 x 15* |
| Flutter Kicks | 2 x 30s |
| Side Planks | 2 x 20s |
| Side Leg Raises | 1 x 10* |
| Clam Shells | 1 x 10* |
Recoveries:
5 & 4 Mins (120s)
3 & 2 Mins (90s)
1 Min (60s)
A really good session to practice 5k pace but then also get some speed into the legs. The real challenge will be holding 5k pace in the last 2 reps and that’s when we replicate what it feels like to have to dig deep late in a 5k race.
“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.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
parkrun is the best!!! Every Saturday at 9am. A great opportunity to push our effort levels and run alongside other people. Make sure you get there nice and early for your WU & Strides. I normally aim for 8:15 to give myself plenty of time.
140 Mins @ Easy Pace (RPE: 3-6)
Keep the long runs at a low effort level. Obviously the longer the time wears on the harder the run will become. Make sure you hydrate and take fuel with you.
