I’ve switched up the Core session. Hopefully it’s ok now. You can always do efforts on a different day. Track Monday perhaps? Rachel and Chrissie have been there running together in recent weeks. Then Horntye on the Wednesday. Keep it going Ellie as you’ve gained some momentum in recent weeks.
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
10 Mins WU @ Easy Pace RPE: 3
4 Mins @ 5K Pace RPE: 8 (90s)
3 Mins @ 5K Pace RPE: 8 (90s)
2 Mins @ 3K Pace RPE: 9 (90s)
1 Min @ 3K Pace RPE: 9 (60s)
1 Min @ 3K Pace RPE: 9 (60s)
2 Mins @ 3K Pace RPE: 9 (90s)
3 Mins @ 5K Pace RPE: 8 (90s)
4 Mins @ 5K Pace RPE: 8 (90s)
10 Mins CD @ Easy Pace RPE: 3
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!
60 Mins @ Easy Pace (RPE: 3)
Keep that RPE down. You want to be able to run and chat, speaking of which, joining a group can add to the enjoyment here.
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
| Squats | 45s x 2 |
| Calf Raises | 30s x 2 |
| Glute Bridge | 45s x 2 |
| Reverse Lunge | 60s x 2 |
| Wall Sits | 45s x 2 |
12 minutes. That’s all it takes. 30s recovery between reps.
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
| Squats | 45s x 2 |
| Calf Raises | 30s x 2 |
| Glute Bridge | 45s x 2 |
| Reverse Lunge | 60s x 2 |
| Wall Sits | 45s x 2 |
12 minutes. That’s all it takes. 30s recovery between reps.
110 Mins @ Easy Pace (RPE: 3)
Keep it easy but also focus on good form. If you can increase your cadence without raising your heart rate, then give it a go.
| Standing Rotation | 30s x 2 |
| Plank | 30s x 2 |
| Dead Bugs | 30s x 2 |
| Sit Ups | 30s x 2 |
| Glute Bridge | 30s x 2 |
A good introduction to a core workout.
