Happy New Year Ellie. I’ve tweaked this week slightly in that I think Monday track session would be better, rather than Tuesday evening. It just depends how the legs feel if you did the long run the day before. Tuesday is hills by the way. You could switch back if you prefer. We have Horntye on Wednesday, and them some miles at you the lower RPE over the weekend. Any problems let me know.
I think the lesson probably to learn here is to be a little bit careful with the speed work. Ultimately you’ve done two quick runs in 3 days and that was probably the cause of the ankle issue. What we want to focus on is building endurance and strength, rather than worrying about speed over the next 4 months. But a good week all the same, especially with the parkrun PB to celebrate. Well done Ellie.
10 Mins WU @ Easy Pace (RPE: 3)
8 x 2 Mins @ 3K Pace (RPE: 8)
90 Second Recovery
8 x 1 Min @ <3K Pace (RPE: 9)
60 Second Recovery
10 Mins CD @ Easy Pace (RPE: 3)
A great 5k session to improve speed. Don’t got off too quick, so focus on your pace in those first few reps, then you’ll get an idea of how far you can run each rep. From there you can then pick up the pace and cadence for the 1 minute reps.
| 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.
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!”
A really quick 12 minute core workout!! 30s recovery between reps. Click on the exercise to view a Tutorial.
“Easy means Easy! Not 5k pace, not 10k pace, not even marathon pace. Easy pace!! 😉”
Save those legs for the bigger sessions and enjoy running comfortably among the pack.
Thank you.
