If you are off work and have more time and wanted to run some more miles just let me know. Although we want to make sure we don’t overdo it. Tuesday’s sessions in the group one, there’s also a Christmas Day parkrun which is great fun. Let me know if you need to move anything around. Merry Christmas Anna 🎄
Pleased that I managed more than I expected, given family commitments etc! Just want my vo2max to go back up to where it was before I had a bit of time off in November! By the way- is there still a way to reschedule runs?
Yeah good to get 3 runs in. There is a way. It’s not quite as easy. But at the start of the week there is a “RESCHEDULE” option. You need to remove the run from the day and then search for the session and re-add it again. You can always let me know as it honestly only takes me 30 seconds to change over a run or two. Well done 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:
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!!
The biggest mistake we can make with these recovery runs is running too fast. This will mean when our harder sessions come round we are still fatigued and not able to put enough effort in to make the necessary gains.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
“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.
140 Mins @ Easy Pace (RPE: 3-6)
Keep the long runs at a low effort level. Obviously the longer the time wears on the harder the run will become. Make sure you hydrate and take fuel with you.
