A very exciting week with the Cyprus trip on the cards. I’ve tweaked it based on your Saturday message so hopefully it all looks ok now. I think when going away on holiday it’s just a case of doing the best you can with the time you have available. I hope you have a fantastic time.
It’s been a good week but I’ve missed my spin 🥲
I’m buzzing that I can still run that pace on a 10k
A really strong week with some bonus points for good measure. And as you say, to still have that pace in the locker for a 10k is very exciting. You wouldn’t have believed me if I said you’d run that time 6 weeks ago. So a lot to be positive about right now. A good winter coming up with an excellent blend of running, strength work and cross training.
30-45 Mins @ Varied RPE
A good mix of cardio and strength work. Can be a fun session! Have a good one 🥊😁
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!
Always fun to train in a group. Ask for help if unsure on your technique on the exercises.
30 Mins Cycling @ Easy Pace (RPE: 3-5)
A good way to add some extra cardio with the reduced impact and lower training load.
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
2km WU @ Easy Pace (RPE: 2)
8 x 100 metres Strides (RPE: 9)
10km @ 10km Pace (RPE: 6-8)
2km CD @ Easy Pace (RPE: 3)
Control what you can. The warm up, strides, getting the early pace right and staying positive when it gets tough. You got this!! If it’s a hilly route do your research.
