Let me know if I’ve got this wrong. But hopefully it’s all achievable. I’ve given you the same efforts session as Monday track. I think it’s nice to know the others are doing the same and can help with motivation. Keep up the great work Kelly. Keep hitting that 100% club target.
Showed this week that despite being somewhere different and super busy I can still stick to plan, feels like a plus to end the week;
Given you were on your travels that is a very good week to come out hitting the targets. Awesome work Kelly
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
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.
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!”
Recoveries:
8 Mins – 120 Seconds
3 Mins & 2 Mins – 90 Seconds
Tough session this and the idea is to try and keep those 8 minute reps consistently at 5k pace. The first one will feel comfortable, but the last one will feel like hell. The middle part of the session is to inject some speed in the legs and induce fatigue and possibly some lactic, so you have to work hard in that final rep.
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!”
