All the time you’re enjoying the Tuesday sessions, keep smashing them out. Much better to be running with others than doing hill reps on your own, especially in the dark. As for the rest of the week, the S&C 🤢, but it’s a necessary evil, then just some easy miles, slowing building that aerobic base back up again, whilst keeping the injury risk low. Any problems let me know. Christmas holidays must roll around soon too? Exciting times. Hopefully the weather stays mild.
A bit hard to fit stuff in this week, but I’ve done everything session so pleased with that! Realistically, I probably won’t be able to run in the next week… I have family staying etc… but I will pick it up again eagerly on the 28th!
Given you had some doubts about the legs coming back on plan the last 3 weeks have been brilliant. So much positivity and a time of year when running is often tough. Do what you can next week. There’s no pressure from me. Most important thing is family and Xmas. Great week though Anna.
| Split Squat | 2 x 10 |
| Plank | 2 x 50 Secs |
| Russian Twist | 2 x 20 (6kg) |
| Hundreds | 2 x 20 |
| Squats | 2 x 10 (10kg) |
| Wall Sits | 2 x 55 Secs |
| Tib Raises | 2 x 12 |
| Single Leg Glute Bridge | 2 x 12 |
| Calf Raises | 2 x 12 |
| Foot Rolling | |
| Calf Massage | |
| Toe Drags (shin stretch) |
This can definitely be tweaked as the plan goes on. We are neglecting the upper body which is something we might want to work on at some stage too.
Recoveries: Take 2-3 mins after the 8 min rep and 60s in between the 60 second reps.
A tough 5k session and the challenge is to see if you can hold your 5k pace in the 2nd 8 min rep when the legs are tired and you’re feeling fatigued.
“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.
“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.
130 Mins @ Easy Pace (RPE: 3-5)
Pushing beyond that 2 hour barrier is a good mental win. Important to be fuelling and staying hydrated on these runs.
