A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.
I’m quite excited about this week for you because it’s pacers day and a chance to tuck in with the 20 and then push hard in that last km to clock a good time. Let’s hope the forecast plays ball. My lot are likely to be in Bexhill Tuesday evening if you wanted to mix it up, but appreciate you have a good thing going with BRT so not expecting you to switch, just wanted you to know we’ll be over that way for a change (it’s where they are having the handicap race the following week, hence us skipping over that way for a week). Any issues, shout, roll on Saturday. Can’t wait until I’m fit enough to join the sub 20 train again.
Coach Simon🍊
A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.
*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 this nice and easy. Focus on good form & efficient running economy. RPE should be around the 3/10 which means you can run and chat.
A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.
It all depends on the nature of the session as to how hard you want to work. The longer the reps, the slightly slower the pace will be. Or if doing hills, focus on RPE rather than pace. But you always want to be working hard to ensure you make the necessary gains.
A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.
If you have accurate heart rate data that is far and away the best guide for this run. Stay in Zone 2 if you can.