Another solid week. Speed work, bimble and a mid – longish long run. Plus the 2 x S&C. All the ingredients to keep progressing. What do pts make? Progress. Keep up the great work Jodie.
| 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 |
10 Mins WU @ Easy Pace RPE: 3
4 Mins @ 5K Pace RPE: 8 (90s)
3 Mins @ 5K Pace RPE: 8 (90s)
2 Mins @ 3K Pace RPE: 9 (90s)
1 Min @ 3K Pace RPE: 9 (60s)
1 Min @ 3K Pace RPE: 9 (60s)
2 Mins @ 3K Pace RPE: 9 (90s)
3 Mins @ 5K Pace RPE: 8 (90s)
4 Mins @ 5K Pace RPE: 8 (90s)
10 Mins CD @ Easy Pace RPE: 3
Really push that pace here, especially on the 2s and 1s. A chance to really improve your pace and bring that 5k time down. Let’s do this!
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
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)
| 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 |
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.
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
