A good session Tuesday as we can see how close to the 20:00 mark you are again. Then pacers day at parkrun to have a little crack, even if you just keep the pacer in your sites. As for the other runs I think it’s important we keep them easy pace otherwise we are not getting the benefits from them. Any issues just ask, but two good sessions at 5k pace this week.
| 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: 2)
4 Mins @ 5K Pace (RPE: 8)
2 Mins Recovery
x 5
10 Mins CD @ Easy Pace (RPE: 3)
Ideally you’re looking to match or beat your current 5k pace. This is a really simple but effective session. Working to time rather than distance allows you to do these sessions with runners of different ability. Very best of luck,
60 Mins @ Easy Pace (RPE: 2-5)
60 mins on the flat is quite different to 60 mins on the hills. So it’s important to differentiate between the two and if you do a hilly easy run, to account for that extra training load and how it might impact the rest of your week.
| 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 |
“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.
