I appreciate we might need to do some reshuffling this week. The Xmas Eve half for the long run could work? Would you prefer to do 1 x 30 minute S&C session? That way I can include the exercises which you are comfortable with as I realise we still have a few in the core routine that you struggled with. It would give you an extra rest day as well. Merry Christmas to you and your family 🎄
A good week. Enjoyed the Christmas Eve Half marathon run.
114 points. Possibly the best you’ve had for sometime which is great. Made the most of your week off. Great work Ellie.
*Recoveries:
120 Seconds for the 5 Mins Reps.
90 Seconds for the 2 Min Reps.
A good session to start off with your 5k pace and then pick up the speed as we move into the shorter reps. See if you can finish with your fastest lap in that final rep!!
| Squats | 45s x 2 |
| Calf Raises | 30s x 2 |
| Split Squat | 60s x 2 |
| Wall Sits | 60s x 2 |
| Single Leg Deadlift | 60s x 2 |
| Crab Walks | 30s x 2 |
15 minutes. Bish. Bash. Bosh. Add some weights once ready to progress with some of the exercises.
10 Mins WU @ Easy Pace (RPE: 2)
13.1 Miles @ HM Pace (RPE: 5-8)
Stick to your goal pace early on and it should feel easy. Dig deep in those final 5km to achieve your goal.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
A really quick 12 minute core workout!! 30s recovery between reps. Click on the exercise to view a Tutorial.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
8 x 100 metre Strides (RPE: 8)
60 second recoveries
A chance to really focus on exaggerating perfect running form. Best done before a session or after an easy run. Not a sprint. CLICK HERE for more details.
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.
