I have been naughty and added in a 4th run this week, but appreciate it might be hard to get those runs in whilst away. So no worries if they don’t happen. Any issues let me know. Feel like you’re making good progress right now, so 1 or 2 missed runs at this stage of the plan wouldn’t be anything to worry about. Safe travels back from Sweden and hope you had a fantastic time.
Missed a few bits with being away and my back playing up but I’m happy that I got most done.
When you’re heading to Sweden and back in the same week its always going to be a challenge to train at the same level. But you did well all things considered so definitely more positives to take. Well done Debbie.
| 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!”
Let me know if there are any machines you would like to add. Keep it consistent and you’ll continue to get stronger.
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.
Flexibility is definitely very important to runners and yoga can help in that area!
“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.
Keep it easy but also focus on good form. If you can increase your cadence without raising your heart rate, then give it a go.
