How’s it all going Kev? Another good week here in the plan with the Tuesday track session, a couple of solid easy runs and the favourite parkrun. It’s pacers day at Hastings so a chance to push for a quick one there, especially if the conditions are kind. Any problems let me know.
Great week.
I will miss the track sessions over the next 2 weeks, but can do my hill sessions in lieu.
132pts. When we were initially chasing 120, before a few tweaks. So that’s an excellent result and shows we are on the right path. We do train on Tuesday evenings, but I guess that clashes with work? But great work Kevin. More of the same and that fitness will really start to take shape.
| 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:
100 & 200m: 60 Seconds
400m: 90 Seconds
800m: 120 Seconds
A good session to do on the track. Really work hard during these reps to try and hit those targets. To get faster over 5k we need to train quicker in sessions like this. Perhaps start at the first bend so the 400s & 800s will begin at the start line. Go get ’em!!
| 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* |
70 Mins @ Easy Pace (RPE: 3)
8 x 100 metre Strides (RPE: 8)
60 Second Recoveries
Keep the effort level down on these easy runs and focus on good running mechanics. Strides are essential here, not optional 😉
“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.
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.
