Another big week, so impressed with the amount you fit in, it’s brilliant. A few things to note. Keep those easy runs slow. For the speed session all we want to do for the quicker 30 seconds bursts is pick up the cadence. Nothing else. A higher cadence then means a lighter ground contact, so assuming you don’t stride out, stretch, or land funny, the injury risk needn’t be higher. That’s logically right? And no need to push too hard on those 30 second reps. Just thing faster feet, lighter contact. Any problems let me know. Keep up the great work Lou.
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. You want to be working at the top end of your aerobic zone, just under LT1 (zone 3 on Garmin).
A really good way to get your S&C in. A full body workout with barbells will really aid your running and reduce the risk of injury.
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.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
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.
A really good way to get your S&C in. A full body workout with barbells will really aid your running and reduce the risk of injury.
30 seconds fast, 30 seconds easy, repeat 20 times. Simple. A good introduction to intervals if you are new to doing them. Don’t go off too quickly in the first few 30 second reps as you will soon begin to struggle. Good luck.
A good all round session to work the legs. This is level 2 workout with some single leg exercises and lower reps, higher weights approach. So you want to be strong before doing this session.
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.
50 Mins Swimming @ Easy Pace (RPE: 3)
Swimming is a great alternative to running and probably the best form of cross training. Have fun!
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.