3 POINTS
A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.
What a week. Welcome back. 2 great speed sessions. TWR on the Wednesday, a long run and some great strength work and stretching. I’m excited about this plan. If you want to discuss more about the metronome just ask. I really think that would be helpful for you in those speed sessions. Keep up the great work Kirsty. Felt weird not engaging with you last week 😂
A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.
*reps/seconds on both sides
A really good home workout for the core and legs. If new to this, don’t worry about hitting the seconds or reps. Do what you can and slowly build up to the targets.
For example you might find you can only hold a plank for 20 seconds at first, which is fine. Don’t push too hard that you get injured. You’ll soon get strong and be able to add more seconds.
10 Mins WU @ Easy Pace RPE: 3
5 Mins @ 5k Pace RPE: 8 (120 Secs)
5 Mins @ 5k Pace RPE: 8 (120s)
3 Mins @ 3K Pace RPE: 8 (90s)
3 Mins @ 3K Pace RPE: 8 (90s)
2 Mins @ <3K Pace RPE: 9 (90s)
1 Min @ <3K Pace RPE: 9 (90s)
10 Mins CD @ Easy Pace RPE: 3
A good speed session and a chance to increase pace as the reps get shorter. Work hard and enjoy!
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.
A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.
*reps/seconds on both sides
A really good home workout for the arms and legs. If you are short on time you can superset the exercises. Do 2 back to back without the recoveries. Eg 15 squats, 15 bicep curls, 15 squats and so on….
2km WU @ Easy Pace (RPE: 3)
400 metres @ Target Time (RPE: 9)
90 Seconds Recovery
x 8
2km CD @ Easy Pace (RPE: 3)
Super simple session. Run faster in training to improve your 5K time. Work hard to hit those target times. Go smash it!!
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
