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).
We’ve made it to a recovery week. It’s up to you how you tackle the Pudding Dash. At the moment I’ve got it down as a high effort run, but happy to change that if you plan just to turn up and enjoy the race. Conditions might be pretty horrific in truth. Any problems though let me know, but nice to reach a recovery week and have a slightly easier schedule. Keep up the great work Kirsty.
Super fun week! Running with the TWR lot on Saturday was such fun, no pressure lushness! Also-we got spotted off insta! How funny!
As o said in Sunday feedback….LRs are messing with my head a touch but I’m letting these thoughts drift away, I’m thinking of next Sundays run, I may head to the cooden beach hotel and run back to Hastings, that may be better than trying to make time in Hastings?
I hope you’re ok and ready for crazy week next week? Was nice to dash past you Saturday!
Awesome work Kirsty. Love the description from Saturday’s run. Yeah if you can mix it up for the long run’s definitely try that. I’ve been there myself. I guess with you it’s tricky with the time of day you run. If you can find the time Cooden is a good option, or even running to Rye from home is something I’ve done myself a few times. Or even reaching out on the training group. There might be someone else who wants to get an early run in on a Sunday morning.
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).
Recoveries: Take 2-3 mins after the 8 min rep and 60s in between the 60 second reps.
A tough 5k session and the challenge is to see if you can hold your 5k pace in the 2nd 8 min rep when the legs are tired and you’re feeling fatigued.
Keep the RPE down, have a chit chat & Don’t forget those 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.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
It’s important to keep the easy runs easy. Focus on good running form and low heart rate.
90 Mins @ Easy Pace (RPE: 3)
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.