17 POINTS
Let me know if there are any machines you would like to add. Keep it consistent and you’ll continue to get stronger.
We’ve got 2 more long runs before HHM. Sunday’s 140 mins and then a 150 mins in two weeks time. So two more opportunities to improve your endurance. So when it gets tough Sunday, and it will, remember that, “this is my chance now to get fitter for HHM”. You got this Debbie. Any problems let me know but keep up the great work. If you get to 140 mins and you feel like you have another 10 in you, do it. Then we can get closer to full distance on that last long run. Also adding in some hills on the easy runs over the next few weeks is a good idea.
Highlight was the long run, definitely gave me a feeling of I can do this.
That’s was great, especially in such demanding conditions. Real positive and a great week, given you were away for much of it too. Well done Debbie.
Let me know if there are any machines you would like to add. Keep it consistent and you’ll continue to get stronger.
70 Mins @ Easy Pace (RPE: 3)
Keep the effort level down on these easy runs and focus on good running mechanics.
Flexibility is definitely very important to runners and yoga can help in that area!
The only real mistake you can make here is going too fast. Try and pick a flat route as well. Hills will push that RPE too high.
| Squats | 45s x 2 |
| Russian Twist | 45s x 2 |
| Calf Raises | 30s x 2 |
| Plank | 60s x 2 |
| Split Squat | 60s x 2 |
| Dead Bugs | 45s x 2 |
| Wall Sits | 60s x 2 |
| Flutter Kicks | 45s x 2 |
| Glute Bridge | 45s x 2 |
| Single Leg Deadlift | 60s x 2 |
| Crab Walks | 45s x 2 |
| Side Planks | 30s x 2 |
A solid workout covering all key muscles groups in the legs & core. 30 second recovery between reps! Enjoy 💪
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
140 Mins @ Easy Pace (RPE: 3-6)
Keep the long runs at a low effort level. Obviously the longer the time wears on the harder the run will become. Make sure you hydrate and take fuel with you.
