30 POINTS
45 Mins Step
45 Mins Weights
45 Mins Bungee
Step. Bungee. Weights. Great use of a Monday night!! If tired from the Sunday long run then take it a bit easier.
Recovery week. If you feel fresh though we could catch up a few points, entirely up to you. Still a really good speed session in there Tuesday and your classes. Just a nice rest from the Sunday long run, so the legs are ready for the next stage of the training block. Any problems let me know. You got this Tina 💪
All good. All runs and classes complete.
Great work Tina, you can’t do anymore than that. Keep up the great work!
45 Mins Step
45 Mins Weights
45 Mins Bungee
Step. Bungee. Weights. Great use of a Monday night!! If tired from the Sunday long run then take it a bit easier.
10 Mins WU @ Easy Pace RPE: 3
4 Mins @ 5K Pace RPE: 8 (90s)
3 Mins @ 5K Pace RPE: 8 (90s)
2 Mins @ 3K Pace RPE: 9 (90s)
1 Min @ 3K Pace RPE: 9 (60s)
1 Min @ 3K Pace RPE: 9 (60s)
2 Mins @ 3K Pace RPE: 9 (90s)
3 Mins @ 5K Pace RPE: 8 (90s)
4 Mins @ 5K Pace RPE: 8 (90s)
10 Mins CD @ Easy Pace RPE: 3
Really push that pace here, especially on the 2s and 1s. A chance to really improve your pace and bring that 5k time down. Let’s do this!
45 Mins @ Varied Intensity (RPE: 3-9)
A great way to get the heart pumping to some banging tunes. Have fun 😁
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.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
70 Mins @ Easy Pace (RPE: 3)
Keep the effort level down on these easy runs and focus on good running mechanics.