I think I’m right in saying it’s the 500th parkrun at Hastings this week. So I’ve made sure I put it in and I know you were keen to have another crack, hopefully the wind plays ball. Any problems let me know. Another quality quick session to look forward to on Tuesday as well. Keep doing what you are doing Glenn.
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.
10 Mins WU @ Easy Pace (RPE: 3)
4 min @ 5k Pace (RPE: 8)
2 min recovery
3 mins @ 3K Pace (RPE: 8)
90 secs recoveries
x 2
2 mins @ <3k Pace (RPE: 9)
90 secs recoveries
x 3
4 x 1 min @ All In (RPE: 9)
60 sec recoveries
x 4
10 Mins CD @ Easy Pace (RPE: 3)
Always a favourite with the team! Keep that first rep at 5k pace and then start to ramp up that speed. Enjoy!
*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 😜
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Running with others can reduce perceived effort so parkrun is a good option as an alternative speed session. 10 mins easy WU & CD please.
