15 POINTS
Keep the gym stuff simply and always ensure any changes are small.
The Winter 5k? If yes I can simply swap that for parkrun. An obvious change up. We are currently a little over target pts this week with the schedule hence why I’ve removed your strides from Wednesday (others may still have them). But if doing parkrun or the 5k at the weekend, beforehand is the perfect opportunity to do some strides.
Keep the gym stuff simply and always ensure any changes are small.
10 Mins WU @ Easy Pace (RPE: 3)
4 min @ 5k Pace (RPE: 8)
2 min recovery
3 mins @ 3K Pace (RPE: 8)
90 secs recoveries
x 2
2 mins @ <3k Pace (RPE: 9)
90 secs recoveries
x 3
4 x 1 min @ All In (RPE: 9)
60 sec recoveries
x 4
10 Mins CD @ Easy Pace (RPE: 3)
Always a favourite with the team! Keep that first rep at 5k pace and then start to ramp up that speed. Enjoy!
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.
60 Mins Swimming @ Easy Pace (RPE: 3)
It’s said that 1 minute of swimming has the same benefit as 1 minute of running. So a nice 60 minute swim replaces an easy run and takes away any impact. Ideal if you are struggling a little with injury.
Keep the gym stuff simply and always ensure any changes are small.
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.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”