25 POINTS
A mixture of strength work and cardio. Likely to be a good session for any running training plan.
I have swapped out the efforts session for a 60 min easy run and lowered the target, it felt right, so you could switch that back if you prefer. Anything else that needs tweaking just let me know. But still working to a very good level with 133pts up for grabs again this week. Keep up the great work Kelly.
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!”
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.
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 |
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!”
