Another strong week. Tuesday’s sessions is a good one, but if you did want to join the group that is fine also. You’re going really well right now though, so keep up the excellent work.
| 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) |
1 Mile WU @ Easy Pace (RPE: 2)
3 Miles @ HM Pace (RPE: 6)
2 Miles @ 10k Pace (RPE: 7)
1 Mile @ 5K Pace (RPE: 8)
1 Mile CD @ Easy Pace (RPE: 3)
A good 10k session this, especially for anyone who has a habit of starting races too fast. This should allow you to finish strong. Work hard in those last 3 miles, that’s your opportunity to improve your fitness.
“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!”
parkrun is the best!!! Every Saturday at 9am. A great opportunity to push our effort levels and run alongside other people. Make sure you get there nice and early for your WU & Strides. I normally aim for 8:15 to give myself plenty of time.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”