I know we said 90 mins max, so perhaps you might want to ditch 30 off the long run and find a cross training alternative. Let me know what you think. At some point we could do with hitting that time though with the half marathons the target. But you’re training at a really good level. 135 pts is quality stuff and if you keep hitting these targets I can’t see how you won’t improve. Obviously let me know about the schedule and we can easily move things around. Keep smashing it Kelly.
Found it a tough week this week but I was super determined to get it all done. I think I’m starting to see some positives from the plan which is good, what I need to remember though is to incorporate some more stretching. Thats definitely my downfall and I get to like day 5/6 and I can barely move which I’m sure if I was stretching more would not be the case. So that’s my goal next week!
Another great week. Well done Kelly. Yeah progress takes time but if you stay consistent you should start to see those gains. Stretching is a key part. I know I’ve mentioned it before my daily stretching routine keeps me active. Without it, I’d be ruined after just a couple of days. 10 mins can go a long way.
Recoveries:
5 & 4 Mins (120s)
3 & 2 Mins (90s)
1 Min (60s)
A really good session to practice 5k pace but then also get some speed into the legs. The real challenge will be holding 5k pace in the last 2 reps and that’s when we replicate what it feels like to have to dig deep late in a 5k race.
A great form of cross trainer for us runners. Take a few minutes to warm up at find your stride but then push hard. You can real bang for your buck with just 20 mins on the stair climber. I hit around level 10 when doing these but find the right speed for you that you can maintain, but you find this tough.
| 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!”
| 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 |
A mixture of strength work and cardio. Likely to be a good session for any running training plan.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
