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.
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.
Keep the RPE down, have a chit chat & Don’t forget those strides 😜
20 Mins Elliptical (RPE: 6-7)
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. Take a few minutes to warm up at find your stride but then push hard. You can real bang for your buck with just 20 mins on the stair climber. I hit around level 10 when doing these but find the right speed for you that you can maintain, but you find this tough.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Slowly adding time to your longer runs is the way forward. Keep the effort level down and continue to check in with your form.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”