A recovery week but two good sessions. Hopefully you can join us Tuesday evening and then it’s the 500th Hastings parkrun on Saturday. So plenty to look forward to. Just a nice easy run in between those to keep the legs ticking over. Keep up the great work Allan. Any issues just let me know. Let’s see if we can get a strong parkrun time this week.
*reps/seconds on both sides
A really good home workout for the core and legs. If new to this, don’t worry about hitting the seconds or reps. Do what you can and slowly build up to the targets.
For example you might find you can only hold a plank for 20 seconds at first, which is fine. Don’t push too hard that you get injured. You’ll soon get strong and be able to add more seconds.
10 Mins WU @ Easy Pace (RPE: 3)
4 min @ 5k Pace (RPE: 8)
2 min recovery
3 mins @ 3K Pace (RPE: 8)
90 secs recoveries
x 2
2 mins @ <3k Pace (RPE: 9)
90 secs recoveries
x 3
4 x 1 min @ All In (RPE: 9)
60 sec recoveries
x 4
10 Mins CD @ Easy Pace (RPE: 3)
Always a favourite with the team! Keep that first rep at 5k pace and then start to ramp up that speed. Enjoy!
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.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
*reps/seconds on both sides
If some of the sets/reps are too demanding at first, just do what you can, you can always build up to 60s slowly. Wall sits and planks in particular can be tough, so just go to the point you feel you need to stop and repeat that time, even if it’s only 20s.
Running with others can reduce perceived effort so parkrun is a good option as an alternative speed session. 10 mins easy WU & CD please.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”