If might not feel like it’s needed right now but the recovery weeks are important to ensure we don’t struggle in 2-3 weeks time, it allows us to absorb the recent training and then increase the points slightly over the next 3 weeks. If we keep increasing without that little step but we’d end up burnt out or worse injured. So a nice easy week. Enjoy.
| Exercise Bike | 5 Mins |
| Rowing | 10 Mins |
| Leg Press | 3 x 10 |
| Calf Raises – Leg Press | 3 x 10 |
| Hamstring Curl | 3 x 10 |
| Ab Crunch | 3 x 10 |
| Chest Press | 3 x 10 |
| Lat Pull down | 3 x 10 |
| Seated Row | 3 x 10 |
| Shoulder Press Machine | 3 x 10 |
| Seated Hip Abductor | 3 x 10 |
| Seated Hip Adductor | 3 x 10 |
| Cable Torso Rotation | 3 x 10 |
| Wall Sits | 2 x 30s |
| Kettlebell Swings | 2 x 15 (6kg) |
| Farmers Walk | 2 x 60s (10kg) |
Let me know if there are any machines you would like to add. Keep it consistent and you’ll continue to get stronger.
Flexibility is definitely very important to runners and yoga can help in that area!
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.
| Exercise Bike | 5 Mins |
| Rowing | 10 Mins |
| Leg Press | 3 x 10 |
| Calf Raises – Leg Press | 3 x 10 |
| Hamstring Curl | 3 x 10 |
| Ab Crunch | 3 x 10 |
| Chest Press | 3 x 10 |
| Lat Pull down | 3 x 10 |
| Seated Row | 3 x 10 |
| Shoulder Press Machine | 3 x 10 |
| Seated Hip Abductor | 3 x 10 |
| Seated Hip Adductor | 3 x 10 |
| Cable Torso Rotation | 3 x 10 |
| Wall Sits | 2 x 30s |
| Kettlebell Swings | 2 x 15 (6kg) |
| Farmers Walk | 2 x 60s (10kg) |
Let me know if there are any machines you would like to add. Keep it consistent and you’ll continue to get stronger.
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
5K @ Easy Pace (RPE: 3)
A fun event which raises money for a good cause. Some of the regulars have come up with some good ideas when it comes to keeping their costume in place.
