I think I’ve set your favourite S&C, if I’ve picked the wrong one I can always switch them. Also you can move it off from Boxing Day if that’s an issue. A really good week with all the hard work done by Wednesday which is nice. Any problems let me know, but Merry Christmas Rebecca.
Hope you and Jaxs had a good Christmas.
Seemed an easier week maybe as the long run was in the middle of the week (and only one S&C).
Not sure what I’ll do for the long run next week. I may go out with either the Rogues or the SLR group and do the extra 50 minutes before. I’ll message Sarah and see what she’s thinking.
The S&C is getting normal now so happy to switch it up if there’s benefit?
Otherwise schedule looks fine – see you at track!
It’s good to have those easier weeks. And yes happy to look into mixing up the S&C. Variety can be a good thing. We had a very nice Christmas and managed to get some time off. Thank you for asking. Hope yours was fun too?
*Recoveries:
120 Seconds for the 5 Mins Reps.
90 Seconds for the 2 Min Reps.
A good session to start off with your 5k pace and then pick up the speed as we move into the shorter reps. See if you can finish with your fastest lap in that final rep!!
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
150 Mins @ Easy Pace (RPE: 3)
All about time on feet. Don’t focus on pace. Instead keep that effort level down and concentrate on good running economy. Fuelling and hydration key too.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
| Exercise Bike | 15 Mins |
| Skipping | 4 x 15s |
| Glute Bridge Weighted | 2 x 12 (10kg) |
| Split Squat | 2 x 12 (8) |
| Russian Twist | 2 x 15 (10) |
| Calf Raises | 2 x 14 (12) |
| Bent Over Row | 2 x 10 (12) |
| Squats | 2 x 15 (12) |
| Dumbbell Swings | 2 x 20 (12) |
| Wall Sits | 2 x 60s (6) |
| Shoulder Press | 2 x 8 (12) |
| Flutter Kicks | 2 x 45s |
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
