A little concerned this week is a little bottom heavy in terms of the running. 3 in the last 4 days. But hopefully the fact the long run is only 90 mins will help. Definitely some scope for something extra in the gym on Friday, some more S&C perhaps? Only 1 week after this on this plan, so a chance to discuss how you best want to approach the Ultra training (lots of cross training 😉). Any problems let me know.
Quite pleased with the week, and ready for the week ahead. Thought today was going to be a struggle, with being up for an hour in the night as on call.
Next plan, I’m sure you’ll have guessed, the ultra will go ahead, but I take on board your advice. Cross training will be the plan, maybe one long run a month?
136pts! That’s impressive. It does give you the highest % of the team at 123, just ahead of Lindsey who I am struggled to reign in. But that might be more that I have the target too low for you than anything else. I like the idea of perhaps 2 longish runs a month, one of them being progressively longer for the ultra, the other being 60-90 mins. But yes I believe we can achieve a lot with the cross training. I managed 145pts last week. Only 31 were running. So it goes to show what can be done. How effective that is for my overall running fitness I’m not sure yet but I’m already feeling stronger.
| 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 💪
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.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
45 Mins @ Varied Intensity (RPE: 3-9)
A great way to get the heart pumping to some banging tunes. Have fun 😁
60 Mins @ Bimble Pace (RPE: 3)
8 x 100 metre Strides (RPE: 8)
60 Second Recoveries
I had to create a new session for you guys. Have fun. 60 mins easy is perfect in terms of training load. Don’t forget those strides as well (if highlighted)
Enjoy. Swimming is a great alternative to running and probably the best form of cross training.
parkrun is the best!!! Every Saturday at 9am. A great opportunity to push our effort levels and run alongside other people. Make sure you get there nice and early for your WU & Strides. I normally aim for 8:15 to give myself plenty of time.
A good way to add some extra cardio with the reduced impact and lower training load.
Enjoy. Swimming is a great alternative to running and probably the best form of cross training.
