A well deserved recovery week. No pressure on parkrun Saturday, you’ve ticked that one off this year, so just go and put in a solid effort. If you wanted to do the 90 mins with Paul’s group Sunday we could just ditch the strides on Saturday or or leave out the leg exercises from Monday’s S&C if they are feeling tired from the marathon session. Always lots of options to tweak things. Any problems just shout but keep up the great work Conal.
Another good week. I think the level of training is ideal. Of course I feel,I should make the most of the next two weeks when I’m not working but I’m not going for quick gains. I want to build up to Seville in eight weeks time and continue from there. I try not to compare myself with other runners but it is easy to feel a bit lazy when I see others going out for long quick runs when I’m in recovery mode. I need to accept that this is my make up and I tend to do my solo runs at comfort pace.
Training is going well thanks Simon. It’s good to push hard once or twice a week and enjoy the other runs, trying to be in the moment.
You actually ended up hitting 140pts which is pretty much a normal week. But that is fine given the recent time off with the injury. So I’m happy and don’t mind the tweaking of sessions, especially as that Sunday group is almost ideal for your marathon paced miles. I think when you take age as a factor you’re one of the strongest runners on the Team, so don’t forget that. Glad you are enjoying it and I like the mindset too about consistency over the next two weeks. Great work Conal.
| Step Ups | 1 x 70 Secs |
| Split Squat | 3 x12(5kg) |
| Glute Bridge | 2 x 14 |
| Single Leg Deadlift | 2 x 12(5kg) |
| Forward Lunge and Rotation | 2 x 12(5kg) |
| Bent Over Row | 2 x 14(5kg) |
| Russian Twist | 2 x 12(5kg) |
| Squats | 2 x 15 |
| Plank | 2 x 60 Secs |
| Bicep Curls | 2 x 15(5kg) |
| Tricep Dips Dumbbells | 2 x 15(5kg) |
| Wall Sits | 2 x 60 Secs |
| Dead Bugs | 2 x 15 |
Recoveries: Take 2-3 mins after the 8 min rep and 60s in between the 60 second reps.
A tough 5k session and the challenge is to see if you can hold your 5k pace in the 2nd 8 min rep when the legs are tired and you’re feeling fatigued.
| Step Ups | 1 x 70 Secs |
| Split Squat | 3 x12(5kg) |
| Glute Bridge | 2 x 14 |
| Single Leg Deadlift | 2 x 12(5kg) |
| Forward Lunge and Rotation | 2 x 12(5kg) |
| Bent Over Row | 2 x 14(5kg) |
| Russian Twist | 2 x 12(5kg) |
| Squats | 2 x 15 |
| Plank | 2 x 60 Secs |
| Bicep Curls | 2 x 15(5kg) |
| Tricep Dips Dumbbells | 2 x 15(5kg) |
| Wall Sits | 2 x 60 Secs |
| Dead Bugs | 2 x 15 |
Keep the RPE down, have a chit chat & Don’t forget those strides 😜
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
parkrun is the best!!! Every Saturday at 9am. A great opportunity to push our effort levels and run alongside other people. Make sure you get there nice and early for your WU & Strides. I normally aim for 8:15 to give myself plenty of time.
Keep that RPE down. You want to be able to run and chat, speaking of which, joining a group can add to the enjoyment here.