Tuesday with the Team if you can make it. I must say you coming back Tuesday was greeted with such a positive response from the others. You really do lift everyone else. When I chatted to Glenn in his feedback I mentioned about our work together and I was so proud telling him about all your achievements, I got a bit emotional. I’m not thinking about it, right back to that first time we met in the park. So thank you for being so bloody awesome. Any problems this week let me know.
| Split Squat | 2 x 10 |
| Plank | 2 x 50 Secs |
| Russian Twist | 2 x 20 (6kg) |
| Hundreds | 2 x 20 |
| Squats | 2 x 10 (10kg) |
| Wall Sits | 2 x 55 Secs |
| Tib Raises | 2 x 12 |
| Single Leg Glute Bridge | 2 x 12 |
| Calf Raises | 2 x 12 |
| Foot Rolling | |
| Calf Massage | |
| Toe Drags (shin stretch) |
This can definitely be tweaked as the plan goes on. We are neglecting the upper body which is something we might want to work on at some stage too.
10 Mins WU @ Easy Pace (RPE: 3)
2 Mins Uphill (RPE: 8)
3 Mins Downhill @ Easy Pace (RPE: 3)
x8
10 Mins CD @ Easy Pace (RPE: 3)
Big session this! But ideal if you have a hilly race coming up. Focus on good form and don’t go off too hard in rep 1, let the hill make it tough. Good luck! You got this. Run tall & proud.
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
50 Mins @ Easy Pace (RPE: 3)
It’s important to keep the easy runs easy. Focus on good running form and low heart rate.
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
60 Mins @ Easy Pace (RPE: 3)
Keep that RPE down. You want to be able to run and chat, speaking of which, joining a group can add to the enjoyment here.
120 Mins @ Easy Pace (RPE: 3)
Long runs are key. Fuel and hydrate well & join a group if you can.
