We’ll be doing hills on Tuesday on Grange Avenue if you did want to join us, but otherwise I’ve put in the tempo as discussed. I’m guessing no classes this week either? So have put the home workouts in there. Any problems let me know. Happy New Year Stacey.
Bit of a weird week with the snow that I didn’t realise was coming. Had an impact of what I session I should have done Friday. However I’m pleased I still got out for a run. I’m quite weird & like running when it’s muddy or snowy, makes it fun. Not such a fan of the ice. I’m sure lots of your feedback this week will be about the weather haha
Yeah the weather has been a bit of a nuisance. There is always a way though. I once went up to Sandhurst when it had snowed heavily and just ran round in small circles for an hour 🤷♂️ Created my only little track in the snow, it was great. But I do understand that not everyone is as mad as me. A decent week given the conditions so lots of positives to take. Well done Stacey.
| 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 💪
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.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
| 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 💪
A chance to get some important marathon paced miles in. Should feel relatively comfortable, but also like you are running with good form. If conditions are tough or hills are involved, focus on RPE rather than pace.
“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.
