2 POINTS
A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.
I think this is the 5 star week for the 100% club. That’s an incredible achievement. Way better than any PB. So proud you’ve got this far. Awesome work Kirsty. Friday would be a perfect opportunity to use the metronome and you can tweak it until you find what is the perfect pace to hit your 200m target. Any issues just shout. But some great speed work this week, the long run and S&C. You’re doing everything right. Big things coming your way.
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.
Recoveries:
90s except for 1 min reps which are 60s
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!
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….
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
2km WU @ Easy Pace (RPE: 3)
200 Metres @ Target Times (RPE: 9)
60 Sec Recovery
x 20
2km CD @ Easy Pace (RPE: 3)
A real opportunity to work on both speed and good running economy. Train faster to race faster. I love this session.
