If you ever need to move one of the runs from the early part of the week to Saturday, that’s fine. The magic happens in those interval sessions, so work hard for those 2 min reps and you’ll make some decent gains. Let’s make this a good week Kirsty 💪
As per instructors.
It’s great to find a session that you enjoy and Kick Boxing can compliment running to some degree.
10 Mins WU @ Easy Pace (RPE: 2)
2 mins @ 3k Pace (RPE: 8)
90 Seconds Recovery
x 10
10 Mins CD @ Easy Pace (RPE: 3)
Another simple but effective session. You want to be going quicker than your current 5k pace if you are going to make improvements. Your effort level (RPE) should be high for the last 30 seconds of each rep. Dig deep to make those gains 💪
As per instructors.
It’s great to find a session that you enjoy and Kick Boxing can compliment running to some degree.
60 Mins @ Easy Pace RPE: 3
8 x 100m Strides RPE: 8 (60s)
Keep the RPE down, have a chit chat & Don’t forget those strides 😜
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
90 Mins @ Easy Pace (RPE: 3)
Keep this nice and easy. Focus on good form & efficient running economy. RPE should be around the 3/10 which means you can run and chat.
