3 POINTS
A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.
I’m excited to see what you can produce in the Friday session for those 1km splits. Conditions being favourable of course. That would be the perfect session to get the metronome out, as would Tuesday to be fair as you can increase the BPM the shorter the reps get. Any problems let me know, but keep up the fantastic work Kirsty. You’re smashing it.
A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.
*reps/seconds on both sides
A really good home workout for the core and legs. If new to this, don’t worry about hitting the seconds or reps. Do what you can and slowly build up to the targets.
For example you might find you can only hold a plank for 20 seconds at first, which is fine. Don’t push too hard that you get injured. You’ll soon get strong and be able to add more seconds.
10 Mins WU @ Easy Pace (RPE: 3)
7 Mins @ 5K Pace (RPE: 8)
150 Seconds Recovery
5 Mins @ 5K Pace (RPE: 8)
120 Seconds Recovery
4 Mins @ 3K Pace (RPE: 9)
120 Seconds Recovery
3 Mins @ 3K Pace (RPE: 9)
90 Seconds Recovery
2 Mins @ 3K Pace (RPE: 9)
90 Seconds Recovery
1 Min @ 3K Pace (RPE: 9)
10 Mins CD @ Easy Pace (RPE: 3)
A nice progression speed session. Start of at 5k pace for the first 2 reps then look to crank it up and finish off really strongly. Go smash it! You got this.
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.
A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.
*reps/seconds on both sides
A really good home workout for the arms and legs. If you are short on time you can superset the exercises. Do 2 back to back without the recoveries. Eg 15 squats, 15 bicep curls, 15 squats and so on….
2km WU @ Easy Pace (RPE: 3)
1km @ 5k Pace (RPE: 8)
2 Mins Recovery
x 4
2km CD @ Easy Pace (RPE: 3)
Everyone loves 1k reps. Right? Especially when there are only 4 of them. Enjoy!
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
130 Mins @ Easy Pace (RPE: 3-5)
Pushing beyond that 2 hour barrier is a good mental win. Important to be fuelling and staying hydrated on these runs.