A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.
If you’re free Tuesday evening we are doing a great hills session which could benefit you given your main goal on this plan, will help build strength in all the key muscles. But happy if you want to stick to track or if doing a solo session I can set something else. Keep the other cardio work in Zone 2 if you can and if I’ve not tweaked S&C by the time you’ve read this just give me a nudge and I’ll make sure we mix it up a little.
Coach Simon🍊
A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.
*Need to do the reps on both legs (double the amount)
**2 sets of dumbbells, one in each hand.
You can superset two exercises together. I’ve tried to set it up like that. So you would do 15 reps of deadlifts, straight into 10 reps of Tricep Dips, and then repeat 3 times. Helps save on recoveries and can make the session shorter. It’s not essential, but an option.
A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.
Find a location where you can pick different points on the hill. Lamp posts are great. So for example you would run to the first lamppost and back to the bottom of the hill. Then to the second lamppost and back. Keep making the reps longer until you hit 20 mins, and then start making the reps shorter again.
Focus on effort level rather than pace or heart rate as both will fluctuate depending if you are going up or down the hill
If you have an accurate heart rate, then use that as your main data to determine pace, if not RPE is the best option. Hills are always going to cause them to go too high, unless you are super fit. Finish off with some strides.
You’ll likely need to push the pace a little just to get the heart rate into Zone 1, so don’t be fooled into thinking this will be an easy bike ride.
*Need to do the reps on both legs (double the amount)
**2 sets of dumbbells, one in each hand.
You can superset two exercises together. I’ve tried to set it up like that. So you would do 15 reps of deadlifts, straight into 10 reps of Tricep Dips, and then repeat 3 times. Helps save on recoveries and can make the session shorter. It’s not essential, but an option.
A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.
Slowly adding time to your longer runs is the way forward. Keep the effort level down and continue to check in with your form.