January 12th - 18th

A brand new session for Monday. I do love creating new sessions. Working hard right now and this we will see those rewards come the spring. The other 2 runs are nice and comfortable. Enjoy. Any problems just shout. Keep up the great work Philippa.

MONDAY

15 Mins Legs

5 POINTS

Squats	45s x 2
Calf Raises	30s x 2
Split Squat	60s x 2
Wall Sits	60s x 2
Single Leg Deadlift	60s x 2
Crab Walks	30s x 2

15 minutes. Bish. Bash. Bosh. Add some weights once ready to progress with some of the exercises.

TUESDAY

8 x 2 Mins & 1 Mins

28 POINTS

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.

WEDNESDAY

Rest Day

0 POINTS

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

thursday

Bimble💙 & Strides

22 POINTS

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)

FRIDAY

15 Mins Core

5 POINTS

Recoveries: Just 30s between sets. Take a little longer if you start to find it tough.

A really quick 15 minute core workout!! Click on the exercise to view the workout

SATURDAY

Rest Day

0 POINTS

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

SUNDAY

80 Mins

24 POINTS

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.