Last week of this plan so we need to chat about goal races in the new year. Exciting times ahead. Solid week. I’ve left Monday free for recovery. The Tuesday session is the track one which I think would be good for you as the laps work well for chasing those target times. If you are planning on doing Monday track the following week then bringing the long run forward to Saturday would be sensible. Any problems let me know. 115pts is a decent target though so keep up the good work Rebecca.
Coach Simon๐
The shorter the rep the quicker you want to go. Start at the faster end of Zone 7 pace and see if you can pick up the speed.
*Need to do the reps on both legs (double the amount)
**2 sets of dumbbells, one in each hand.
You can superset two exercises together. I’ve tried to set it up like that. So you would do 15 reps of deadlifts, straight into 10 reps of Tricep Dips, and then repeat 3 times. Helps save on recoveries and can make the session shorter. It’s not essential, but an option.
If you have an accurate heart rate, then use that as your main data to determine pace, if not RPE is the best option. Hills are always going to cause them to go too high, unless you are super fit. Finish off with some strides.
| Exercise Bike | 15 Mins |
| Skipping | 4 x 15s |
| Glute Bridge Weighted | 2 x 12 (10kg) |
| Split Squat | 2 x 12 (8) |
| Russian Twist | 2 x 15 (10) |
| Calf Raises | 2 x 14 (12) |
| Bent Over Row | 2 x 10 (12) |
| Squats | 2 x 15 (12) |
| Dumbbell Swings | 2 x 20 (12) |
| Wall Sits | 2 x 60s (6) |
| Shoulder Press | 2 x 8 (12) |
| Flutter Kicks | 2 x 45s |