Hopefully back on it this week. No need to push too hard in the intervals and parkrun. I’d rather you make sure the back is ok for a few weeks. Plus we’re no longer chasing those times now, consistency is more important. Any problems with the schedule let me know.
A good week. Looking forward to Christmas fortnight when work doesn’t get in the way.
And really pleased I was actually helping Ellen. I was trying to run at her strong pace and run in synch with her. She dropped out of the third lap and I worried I was distracting her and spoiling her practice. Great to hear she was pushing and improving.
Great work Conal. Whilst not always hitting the targets, as mentioned they are based off the assumption we had a good build up. So it’s the best week for a while and hopefully feel like you getting back to normal now, with enough time to make a good run at Seville.
| Step Ups | 1 x 70 Secs |
| Split Squat | 3 x12(5kg) |
| Glute Bridge | 2 x 14 |
| Single Leg Deadlift | 2 x 12(5kg) |
| Forward Lunge and Rotation | 2 x 12(5kg) |
| Bent Over Row | 2 x 14(5kg) |
| Russian Twist | 2 x 12(5kg) |
| Squats | 2 x 15 |
| Plank | 2 x 60 Secs |
| Bicep Curls | 2 x 15(5kg) |
| Tricep Dips Dumbbells | 2 x 15(5kg) |
| Wall Sits | 2 x 60 Secs |
| Dead Bugs | 2 x 15 |
2km WU @ Easy Pace (RPE: 3)
1km @ 5k Pace (RPE: 8)
2 minutes recovery
x5
2km CD @ Easy Pace (RPE: 3)
Classic session. Super simple. The end result being you have a better understanding of your current time for a 5K. Work hard and ideally finish each rep a few seconds quicker than your current 5k pace.
| Step Ups | 1 x 70 Secs |
| Split Squat | 3 x12(5kg) |
| Glute Bridge | 2 x 14 |
| Single Leg Deadlift | 2 x 12(5kg) |
| Forward Lunge and Rotation | 2 x 12(5kg) |
| Bent Over Row | 2 x 14(5kg) |
| Russian Twist | 2 x 12(5kg) |
| Squats | 2 x 15 |
| Plank | 2 x 60 Secs |
| Bicep Curls | 2 x 15(5kg) |
| Tricep Dips Dumbbells | 2 x 15(5kg) |
| Wall Sits | 2 x 60 Secs |
| Dead Bugs | 2 x 15 |
10 Mins WU @ Easy Pace (RPE: 3)
10 Mins @ 10K Pace (RPE: 7)
3 Mins Recovery
10 x 60s @ Under 3km Pace (RPE: 9)
60 Second Recoveries
2 Mins Recovery
10 Mins @ 10K Pace (RPE: 8-9)
3 Mins Recovery
10 Mins CD @ Easy Pace (RPE: 3)
A tough 10k session and the challenge is to see if you can hold your10k pace in the 2nd 10 min rep when the legs are tired and you’re feeling fatigued.
“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.
All about time on feet. Don’t focus on pace. Instead keep that effort level down and concentrate on good running economy. Fuelling and hydration key too.