I’m wary of the jump up to 90 from 60 on Sunday, see how you feel after Saturdays run. Also the Continuous hills, just keep it super slow. Perhaps some of the hills around your area. I was just trying to find a way to bolster your training pts without pushing you too hard in week 1. Sorry for starting the plan with an S&C session. At least if doing it on Monday’s it’s done for the week. Any problems let me know.
Great! I love so much about running. Although, like most people, I spend much of each run waiting for it to finish, it makes me feel so much better in so many ways! I’ve decided to cut down the booze a bit more as I’ve been drinking a bit too much lately. So running is a good motivation and focus! Loving being back on a plan! X
Great to have you back. A brilliant first week. I used to wish away the runs as well. But then I had an epiphany on one of my easy runs, many years ago, which was “this is the best part of the day, right here, right now, running, this is as good as it’s going to get”. So from that moment on I’ve rarely wished a run to end because I know what is going to follow later that day, won’t be as good as that moment in time.
| 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.
2km WU @ Easy Pace (RPE: 3)
1km @ 5k Pace (RPE: 8)
2 minutes recovery
x5
2km CD @ Easy Pace (RPE: 3)
Classic session. Super simple. The end result being you have a better understanding of your current time for a 5K. Work hard and ideally finish each rep a few seconds quicker than your current 5k pace.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
60 Mins @ Easy Pace (RPE: 2-5)
60 mins on the flat is quite different to 60 mins on the hills. So it’s important to differentiate between the two and if you do a hilly easy run, to account for that extra training load and how it might impact the rest of your week.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
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.
90 Mins @ Easy Pace (RPE: 3)
Keep this nice and easy. Focus on good form & efficient running economy. RPE should be around the 3/10 which means you can run and chat.