5 POINTS
Recoveries: 30-60s. If time is limited then do 2 exercises together and remove the recoveries.
*Each side (double the reps). So 2 x 30 second Side Planks = 4 in total (2 on each side).
What a week of training and I think this highlights how far you’ve come and what a strong runner you are now to be working at this kind of level. Two really good sessions and a long run. So impressive. Keep being awesome Kirsty.
Good week this week, happy with the sessions and completed the week! Looking to do NYD park run!
Great stuff Kirsty. Another really strong week. Hitting those targets again which is fantastic and I think we can see from the pace in training that you’re making improvements. I’ve snuck in the NYD parkrun into the schedule as well. Thanks for letting me know.
Recoveries: 30-60s. If time is limited then do 2 exercises together and remove the recoveries.
*Each side (double the reps). So 2 x 30 second Side Planks = 4 in total (2 on each side).
Big session this! But ideal if you have a hilly race coming up. Focus on good form and don’t go off too hard in rep 1, let the hill make it tough. Good luck! You got this. Run tall & proud.
It’s important to keep the easy runs easy. Focus on good running form and low heart rate. Don’t forget your strides. Very important. 30-60 seconds recovery between strides.
| Squats | 45s x 2 |
| Calf Raises | 30s x 2 |
| Split Squat | 60s x 2 |
| Wall Sits | 60s x 2 |
| Single Leg Deadlift | 60s x 2 |
| Crab Walks | 30s x 2 |
15 minutes. Bish. Bash. Bosh. Add some weights once ready to progress with some of the exercises.
2km WU @ Easy Pace (RPE: 3)
1km @ 10K Pace (RPE: 7)
200 Metres @ 3K Pace (RPE: 8)
120 Second Recovery
x 6
2km CD @ Easy Pace (RPE: 3)
I love this session. It’s very challenging. To clarify it’s reps of 1200 metres with the last 200 metres at a quicker pace. If you get the pace right for the 1k part of the rep, there should be a little bit of energy left to increase the speed for 200 metres at the end. You’ll be working really hard at that point. Enjoy. You Got This.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
