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“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
This was meant to be a recovery week but actually that’s good because it now gives us a chance to catch up a bit from the birthday week. Hopefully you don’t feel like you need a recovery? Lots of low heart rate aerobic work this week which will help for the Bewl 15 and P2P but then we combine it with that quality session, ideal for the 5 miler. A solid all round week. Enjoy.
“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.
60 Mins @ Easy Pace (RPE: 2-5)
60 mins on the flat is quite different to 60 mins on the hills. So it’s important to differentiate between the two and if you do a hilly easy run, to account for that extra training load and how it might impact the rest of your week.
| Single Leg Calf Raises | 3×8 |
| Tricep Dips Dumbbells | 3 x 10 (6kg) |
| Single Leg Squats | 3 x 10 |
| Bicep Curls | 3 x 10 (12kg) |
| Forward Lunge and Rotation | 3 x 10 (6kg) |
| Shoulder Press | 3 x 10 (10kg) |
| Single Leg Glute Bridge | 3 x 10 |
| Bent Over Row | 3 x 10 (12kg) |
| Back Extensions | 3 x 8 |
| DeadLift | 3 x 10 (20kg) |
| Squat Jumps | 1 x 5,6,7 (12kg) |
| Plank | 3 x 60s |
| Press Up | 3 x 10 |
You’ve well educated in this area so more than happy if you want to mix it up.
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!”
