Nice mix of sessions this week. The speed work on Tuesday, the easy run Thursday and the tempo work Saturday. Another 100+ up for grabs. Keep up the great work 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:2)
400 metres @ Target Time (RPE: 9)
90 Seconds Recoveries
x 10
10 Mins WU @ Easy Pace (RPE:3)
400s are tough. Don’t push too hard, try to keep the lap times consistent. Run tall and stay relaxed. Let’s go!
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
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!”
10 Mins WU @ Easy Pace (RPE: 2)
60 Mins @ Half Marathon Pace (RPE: 6-8)
10 Mins CD @ Easy Pace (RPE: 3)
A good opportunity to practice goal pace for an steady run. The more comfortable you get at goal pace the easier it will feel on race day.
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
