There’s the option of splitting Friday’s run into 2 if you wanted and doing an extra recovery run Wednesday or Thursday. Also wary Tuesday comes off Sundays big half session so you could also push that back a day if you need extra rest. Just listen to the body. But it’s a lighter week, but the quality is still in there.
| Press Up | 3 x 15 |
| Sit Ups | 3 x 22 |
| Single Leg Calf Raises | 3 x 10 |
| Bicep Curls | 3 x 10 (15kg) |
| Shoulder Press | 3 x 8 (15kg) |
| Goblet Squat | 3 x 10 (15kg) |
| Dumbbell Swings | 3 x 8 (15kg) |
| Plank | 45 Secs |
| Flutter Kicks | 3 x 50 |
| Tib Raises | 3 x 10 |
| Split Squat | 3 x 10 (5kg) |
| Dumbell Row | 3 x 10 (15kg) |
| Tricep Dips Dumbbells | 3 x 10 (15kg) |
| Step Ups | 1 x 20 |
| Hip Thrusts | 1 x 10* |
| Side Leg Raises | 1 x 10* |
| Clam Shells | 1 x 10* |
1.25 Mile WU @ Easy Pace (RPE: 3)
1 Mile Reps @ 10k Pace (RPE: 7)
3 Mins Recovery
x 5
1.25 Mile CD @ Easy Pace (RPE: 3)
Breaking down your 10k goal pace into mile reps should make it more manageable and give you practicing running at that speed and RPE.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
| Press Up | 3 x 15 |
| Sit Ups | 3 x 22 |
| Single Leg Calf Raises | 3 x 10 |
| Bicep Curls | 3 x 10 (15kg) |
| Shoulder Press | 3 x 8 (15kg) |
| Goblet Squat | 3 x 10 (15kg) |
| Dumbbell Swings | 3 x 8 (15kg) |
| Plank | 45 Secs |
| Flutter Kicks | 3 x 50 |
| Tib Raises | 3 x 10 |
| Split Squat | 3 x 10 (5kg) |
| Dumbell Row | 3 x 10 (15kg) |
| Tricep Dips Dumbbells | 3 x 10 (15kg) |
| Step Ups | 1 x 20 |
| Hip Thrusts | 1 x 10* |
| Side Leg Raises | 1 x 10* |
| Clam Shells | 1 x 10* |
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.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
10 Mins @ Easy Pace (RPE: 3)
XC Event @ Varied Pace (RPE: 8)
10 Mins @ Easy Pace (RPE: 3)
XC is hard, but that also means it can be great for improving your fitness if you work at the right intensity.
