I’ve been introducing some of the team to the Magic Stairs (stair climber) and so far the feedback has been very positive. So I’ve added them to the plan. you could swap Thursdays cross training for a spin session if you preferred. Also Tuesday evening is an alternative option for track Monday if you wanted. We will be doing hills. Keep up the great work Jo.
Sorry Simon, went a bit off line this week but got the weekday sessions done including rolling the stairs and elliptical into my gym session on Friday but didn’t get a long run in at the weekend as we had a big family get together with too much traveling that scuppered any plans. Back to it this week, I will see you Monday evening
No worries Jo, new week new opportunities. We are down at 83% overall, so that’s a number we want to improve on. Come HHM you don’t want to look back thinking “what if”, and if you don’t hit your targets but hit the training numbers, then you can put on the blame on me. It takes away any pressure or expectation off yourself. Let’s see if we can get that number back to 90% + in the next 6-8 weeks. You got this.
Recoveries:
8 Mins – 120 Seconds
3 Mins & 2 Mins – 90 Seconds
Tough session this and the idea is to try and keep those 8 minute reps consistently at 5k pace. The first one will feel comfortable, but the last one will feel like hell. The middle part of the session is to inject some speed in the legs and induce fatigue and possibly some lactic, so you have to work hard in that final rep.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
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 great form of cross trainer for us runners. Take a few minutes to warm up at find your stride but then push hard. You can real bang for your buck with just 10 mins on the stair climber. I hit around level 10 when doing these but find the right speed for you that you can maintain, but you find this tough.
30 Mins Elliptical (RPE: 6-7)
A good way to boost cardio whilst reducing the risk of injury. The elliptical can tone muscles and improve endurance whilst being gentle on your joints.
| Exercise Bike | 10 Mins |
| Leg Press | 2 x 12 (80) |
| Chest Press | 2 x 10 (20) |
| Lat Pull down | 2 x 12 (30) |
| Ab Crunch | 2 x 10 (20) |
| KettleBell Swings | 2 x 12 (12) |
| Split Squat | 2 x 10 |
| Cable Torso Rotation | 2 x 12 (7.5) |
| Hamstring Curls | 2 x 10 (20) |
| Plank | 2 x 30s |
| Tricep Dips Dumbbells | 2 x 10 (5) |
| Seated Row | 2 x 12 (40) |
| Goblet Squat | 2 x 10 (5) |
| Calf Raises | 2 x 10 (5) |
| Dead Hang | 90s |
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
