I’ve tweaked it slightly. Reason being I wanted to give you the same session as the rest of the Team on Tuesday morning. And also trying to make the most of your free day on Friday with a slightly longer easy run. Any problems though just shout. It is a recovery week if you wondering why it looked lighter. But hopefully that will leave you fresh to have a good crack at Seaford on Sunday.
Nice lighter week, nice to be performing well given the minor niggles.
Felt a very light week but I’m not complaining, I think the sub 1:20 is still possible and things are looking ok.
Hip and knee meh
Nice week, finished with a high in the XC. There is always the potential to have a couple of really big weeks if the sub 80 mins feels off the cards, but obviously we need to balance that with the niggles. But doing everything you can at the moment and so far the plans have been a huge success, hopefully this ones proves the same.
| 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* |
Recoveries:
1km Reps – 2 Mins
400 Metre Reps – 90s
200 Metre Reps – 60s
New session. A good chance to work on a variety of paces and pick up the speed as the session goes on. Try and hit those targets on the dashboard if you can. Bear in mind this could take up to 50 mins so just get your timings right so you don’t run out of time if doing this on the track.
“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.
