Let me know if we need to juggle the plan this week. Quite a few of us are doing the EOY 10 Miler Sunday if you have any availability. It would work well in the plan. Keep up the great work Kirsty and Merry Christmas to you and the family 🎄
It’s been a mix of a week! Had a head cold, but have pushed through! So hoping I’m over the worst!!! Super happy I fitted in all sessions with it be chaos this week! Again LR was super pants, but NOT dwelling on it-as much as I hate the term it was time on legs!
For hilly run, I have two thoughts, the link road from Crowhurst, or from mine to the beefeater in guestling….. NOT THE RIDGE. I REPEAT NOT THE RIDGE!
So glad you guys had a great week!
Your consistency is fantastic. You are doing so well. Another strong week hitting the targets. In terms of the hilly run, I would definitely opt for the link road, if done in daylight. The hill down into Guestling is a real sod on the way back. Excellent work Kirsty. Hope you feel back to 100% soon.
Recoveries: Just 30s between sets. Take a little longer if you start to find it tough.
A really quick 15 minute core workout!! Click on the exercise to view the workout
*Recoveries:
120 Seconds for the 5 Mins Reps.
90 Seconds for the 2 Min Reps.
A good session to start off with your 5k pace and then pick up the speed as we move into the shorter reps. See if you can finish with your fastest lap in that final rep!!
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.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
10 Mins WU @ Easy Pace (RPE: 3)
10 Mins @ HM Pace (RPE: 6)
5 Mins @ Easy Pace (RPE: 3)
x 3
10 Mins CD @ Easy Pace (RPE: 3)
Super simple session and a chance to get some half marathon paced miles in, but not overdo it.
| 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.
130 Mins @ Easy Pace (RPE: 3-5)
Pushing beyond that 2 hour barrier is a good mental win. Important to be fuelling and staying hydrated on these runs.
