There is potential to add in 30-45 mins of cross training place of some of the running, but normally I’d put that Friday and currently we have HYROX scheduled there so just depends on your plans this week. Let me know. I quite like the idea of one cross training session and less miles in truth.
Painful glutes and things happening in the week left for a messy schedule! I’m sorry! I was a bit worried at first thinking ahhh crap not gonna hit my target this week but then I started to look at it a bit differently and see it was still achievable by just getting some small wins in. So I did extra 10/15 minutes on my Thursday run and bashed out a 5k today to still hit the 120 so I’m really pleased with that.
Felt a lot better strength wise this week and had that really pleasing run Saturday where I didn’t stop once and just really felt accomplished. A week that looked like it was gonna be a let down ended being a save so I’m really happy with that
I think this is a good example of why the pts works well. It’s easy to miss runs and feel like that’s then a setback and that can then lead to a week become a bit of a write off. But then realising, no wait a minute, there are so many ways I can hit those points. And 120 is a great level to be working at. I also think making the most of the best of your time in the gym is important. I think in truth, there have been times you’ve been led down the wrong path and over trained in the gym. So going forward it’s about making the best use of your time in there and the focus primarily should be on those glutes. I only had 30 mins free last night, so rather than follow my rigid session, I was like, what exercises are best for me right now. And therefore focusing on the deadlifts and the hip thrusts was key. Great work Kelly. I don’t know how but I some how got 117 pts. But that still falls into that success window (95%) plus. I wasn’t going to say anything but then remember you work in accounts and might realise I added it up wrong. Often I might miss a few pts here and there as well, so apologies if that was the case this week.
| 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 |
30 Mins Cycling @ Easy Pace (RPE: 3-5)
A good way to add some extra cardio with the reduced impact and lower training load.
A mixture of strength work and cardio. Likely to be a good session for any running training plan.
| 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 |
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.
A mixture of strength work and cardio. Likely to be a good session for any running training plan.
90 Mins @ Easy Pace (RPE: 3)
Keep this nice and easy. Focus on good form & efficient running economy. RPE should be around the 3/10 which means you can run and chat.
