5 POINTS
| 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.
Sometimes the schedule looks much worse than it is. This week is one of those weeks. As the two short S&Cs fill a couple of days where you are resting from running. 3 of your 4 runs are done at a lighter pace. If you wanted an extra rest day we could combine the weekend runs into one long one? 🤔 I know how much you love a 2 hour long run. I’ve also put efforts Tuesday simply to give you a rest from the Winter 5k and if the legs are tired Monday perhaps switch legs and core around. Keep up the great work Phillipa.
Managed the main sessions – combined Saturday & Sunday and ran for longer than I thought I could – pleased with that! Still feeling strong. Didn’t manage the legs and core. It’s been another of those weeks. This week should be better though.
Still a really good week. And as you say, got the key sessions done including a lovely 2 hour run. So good to take the positives and glad you are feeling strong. You’ve earned that feeling. Well done Philippa.
| 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: 3)
60 Secs Uphill (RPE: 8)
90 Secs Downhill (RPE: 4)
45 Secs Uphill (RPE: 9)
75 Secs Downhill (RPE: 4)
30 Secs Uphill (RPE: 9)
60 Secs Downhill (RPE: 4)
x 5
10 Mins CD @ Easy Pace (RPE: 3)
Hills can really build your strength as well as improve your running form. This session is tough but will really help you make big gains. Use the downhill as a light recovery jog, so exact recovery times can be flexible.
Keep the RPE down, have a chit chat & Don’t forget those strides 😜
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Recoveries: 30-60s. If time is limited then do 2 exercises together and remove the recoveries.
*Each side (double the reps). So 2 x 30 second Side Planks = 4 in total (2 on each side).
90 Mins @ Easy Pace (RPE: 3)
Keep this nice and easy. Focus on good form & efficient running economy. RPE should be around the 3/10 which means you can run and chat.
