Little challenge Saturday. I bet if you went for it and it’s not into the wind you could get to halfway in around 10 mins. It’s a recovery week so lighter in terms of mileage and the speed session you could do on the treadmill if you wanted. Keep working hard though Jamie.
| Exercise Bike | 10 Mins |
| Goblet Squat | 3 x 12 (8kg) |
| Crab Walks | 3 x 10 |
| Single Leg Calf Raises | 3 x 10 (8kg) |
| Split Squat | 3 x 12 (8kg) |
| Box Jump | 3 x 5 |
| KettleBell Swings | 3 x 16 (16kg) |
| Leg Press | 3 x 12 (55kg) |
| Tib Raises | 3 x 10 |
| Adductor Machine | 3 x 12 (50kg) |
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!
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
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!”
2km WU @ Easy Pace (RPE: 3)
8 x 100 Metres Strides (RPE: 9)
2.5km @ 3K Pace (RPE: 8)
2.5km CD @ Easy Pace (RPE: 3)
Run the first half of parkrun as quick as you can. Great for an out and back course like Hastings. Use the backward 2.5km as your cool down.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”