parkrun on NYD? Is that optimistic? 🤦♂️😂 Let me know how the schedule looks and we can always tweak things if need be. Happy New Year Jodie and well done for your progress throughout 2025. You’ve done amazing.
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.
| Skipping | 6 x 10s |
| Barbell Squat | 2 x 12 (10kg) |
| Plank | 3 x 60s |
| Reverse Lunge & Rotation | 2 x 15 |
| Barbell Overhead Press | 2 x 10 (10kg) |
| Calf Raises | 2 x 12 (10kg) |
| Flutter Kicks | 2 x 35s |
| Romanian Deadlift | 2 x 10 (10kg) |
| Split Squat | 2 x 15 |
| Barbell Bent Over Row | 2 x 10 (10kg) |
| Wall Sits | 2 x 45s |
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Running with others can reduce perceived effort so parkrun is a good option as an alternative speed session. 10 mins easy WU & CD please.
| Skipping | 6 x 10s |
| Barbell Squat | 2 x 12 (10kg) |
| Plank | 3 x 60s |
| Reverse Lunge & Rotation | 2 x 15 |
| Barbell Overhead Press | 2 x 10 (10kg) |
| Calf Raises | 2 x 12 (10kg) |
| Flutter Kicks | 2 x 35s |
| Romanian Deadlift | 2 x 10 (10kg) |
| Split Squat | 2 x 15 |
| Barbell Bent Over Row | 2 x 10 (10kg) |
| Wall Sits | 2 x 45s |
80 Mins @ Easy Pace (RPE: 3)
Try and keep it easy. It all depends on your current level. If slowly adding time to your long run the last 10-20 mins might be tough. Focus on good form.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
