100 juicy points up for grabs for the start of the new plan. Let’s fucking go!!! Speed work, S&C, cross training, easy run, long run, what a great week of training. Any problems let me know but you’re winning at life right now.
It all depends on the nature of the session as to how hard you want to work. The longer the reps, the slightly slower the pace will be. Or if doing hills, focus on RPE rather than pace. But you always want to be working hard to ensure you make the necessary gains.
All reps at 5k pace managed all reps some reps a little quicker!
Worked hard tonight, dug deep last couple of reps but ‘got shit done’ 💪🏼
Sounds like you smashed it tonight with the pacing and lap times. This is brilliant as it’s these speed sessions which will make the most difference to your progress. I’ve added an extra 10 mins on the weekend run just so we get all the pts we want for the week. Awesome work Chrissie Coach Simon 🍊
Hopefully you can smash this out in 20 mins. If you pair some of the exercises together. So for example do the seated calf raises and then rather than sit around for 60s waited for the next set, do a plank and then switch back to the Bent Knee Calf Raises. This is referred to as supersets in the gym world.
Got shit done!! 💪🏼
😂 I like this little addition. It’s the small things which add up to greatness. Well done Chrissie Coach Simon 🍊
If you have an accurate heart rate, then use that as your main data to determine pace, if not RPE is the best option. Hills are always going to cause them to go too high, unless you are super fit. Finish off with some strides.
Right……. Well I was a little concerned with helping out on W2R and time for run …. So…… I got up early 🥴 did 40 mins on treadmill then did 20 mins before helping out and then strides after the group session
All in all got 60 mins and strides done today! Think going to have to do it this way because I can’t get to park to do the hour run at 5
Oh and S&C work out yesterday…. Yep feeling that today 🥴
All good in the hood. It’s about making the best use of your available time and if that means splitting it into 2 that’s a good way of doing it. We want to prioritise the W2R for sure as that has had such a positive influence on your life it’s brilliant to be able to give something back. As the weeks progress you might find you do more running with them which can always contribute. Well done Chrissie. I’m sure within that group there are runners like you who could end up following the same path. Coach Simon 🍊
A good way to boost cardio whilst reducing the risk of injury. The elliptical can tone muscles and improve endurance whilst being gentle on your joints.
A great form of cross trainer for us runners. Find the level which means your heart rate is in zone 2. If you go other that, reduce the level. It’s that simple.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Slight achy legs but not to bad
Bloody achy legs. I had a day back in February, I think it was the 11th of Feb where nothing ached. Rest of the time something seems to bother me 🤦♂️😂 Coach Simon 🍊
Slowly adding time to your longer runs is the way forward. Keep the effort level down and continue to check in with your form.
A really good run I really enjoyed it…. Felt like my pacing was quite consistent.
Ten mins additional 💪🏼 felt like I could have done a bit more too 😜🤪👊🏼🧡
It’s so nice when you finish a run and feel like you can continue, that means you have the pace spot on for these longer runs. Boomshakalaka!! Awesome work Chrissie. 16 weeks in a row hitting your target now 💪 Coach Simon 🍊
