As it’s the 500th parkrun I’ve tweaked it slightly and changed the progression run for a straight off parkrun. I’m guessing there is no ASPT on the bank holiday either so have put a home workout in there instead. Soz. But keep up the consistency. Working at a really good level right now and hard to see how you won’t continue to progress with this plan. One day at a time, one rep at a time, one mile at a time. You got this.
*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.
A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.
10 Mins WU @ Easy Pace (RPE: 3)
4 min @ 5k Pace (RPE: 8)
2 min recovery
3 mins @ 3K Pace (RPE: 8)
90 secs recoveries
x 2
2 mins @ <3k Pace (RPE: 9)
90 secs recoveries
x 3
4 x 1 min @ All In (RPE: 9)
60 sec recoveries
x 4
10 Mins CD @ Easy Pace (RPE: 3)
Always a favourite with the team! Keep that first rep at 5k pace and then start to ramp up that speed. Enjoy!
70 Mins @ Easy Pace (RPE: 3)
8 x 100 metre Strides (RPE: 8)
60 Second Recoveries
Keep the effort level down on these easy runs and focus on good running mechanics. Strides are essential here, not optional 😉
A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Running with others can reduce perceived effort so parkrun is a good option as an alternative speed session. 10 mins easy WU & CD please.
