Two good sessions this week. Work hard on those days and you’ll make some significant gains in your fitness. Could also combine Saturday’s session with parkrun if you wanted. Any problems let me know.
| 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)
8 x 2 Mins @ 3K Pace (RPE: 8)
90 Second Recovery
8 x 1 Min @ <3K Pace (RPE: 9)
60 Second Recovery
10 Mins CD @ Easy Pace (RPE: 3)
A great 5k session to improve speed. Don’t got off too quick, so focus on your pace in those first few reps, then you’ll get an idea of how far you can run each rep. From there you can then pick up the pace and cadence for the 1 minute reps.
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!”
2Km WU @ Easy Pace (RPE: 2)
4km @ HM Pace (RPE: 6)
2 Mins Recovery
3km @ 10k Pace (RPE: 7)
2 Mins Recovery
2km @ 10k Pace (RPE: 8)
2 Mins Recovery
1km @ 5K Pace (RPE: 9)
2 Mins Recovery
2km CD @ Easy Pace (RPE: 3)
A challenging 10k session which should be done a few weeks out before your goal race. Dig deep to hit those paces in those last 2 reps.
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
