15 POINTS
Always fun to train in a group. Ask for help if unsure on your technique on the exercises.
Big weekend of running. If it were me and this is an option, I would include parkrun Saturday. Sunday I would enter the Eastbourne Half and run it at a gentle pace. Combine that with a slightly longer WU and CD and you’ll hit your 3 hours. I suggested Eastbourne as a possible option for Lou M. Maybe you two could run that together? Just a thought. Let me know if I need to move anything around, but keep up the great work Klare. IF at any point you start to feel really tired let me know as I realise we are putting in more miles now and HHM is only 2 weeks away. I don’t want you to get to that race and feel exhausted.
Always fun to train in a group. Ask for help if unsure on your technique on the exercises.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
| Single Leg Calf Raises | 2 x 12 (12) |
| Single Leg Deadlift | 2 x 12 (12) |
| Wall Sits | 2 x 100 Secs |
| Goblet Squat | 3 x 14 (12) |
| Single Leg Glute Bridge | 2 x 15 (RB) |
| Forward Lunge and Rotation | 2 x 15 (12) |
| Kettlebell Bent Over Row | 2 x 12 (12) |
| Kettlebell Clean and Press | 2 x 12 (12) |
| Crab Walks | 2 x 15 (12) |
| Side Lunges | 2 x 15 (12) |
| Dead Bugs | 2 x 15 |
| Plank | 2 x 60s |
| Russian Twist | 2 x 15 |
60 Mins @ Bimble Pace (RPE: 3)
8 x 100 metre Strides (RPE: 8)
60 Second Recoveries
I had to create a new session for you guys. Have fun. 60 mins easy is perfect in terms of training load. Don’t forget those strides as well (if highlighted)
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
80 Mins @ Easy Pace (RPE: 3)
Try and keep it easy. It all depends on your current level. If slowly adding time to your long run the last 10-20 mins might be tough. Focus on good form.
Time to make sure your fuelling and hydration is on point. 30-60g of carbs per hour. The longer the run goes on the tougher it will get.