Yep, both the warm up and cool down in 12:30. You want to get to a level where the first 1.5 will only serve to loosen up your legs and hips and increase your heart rate, ready to be told “GO!” so you can blitz the second 1.5 (PRMC obviously).and I take it you're running the warm up and cool down in 12m30s? what sort of times would you expect to get for the best effort ones?
I can do 8min/mi for a 5 miler but my running is pretty bad at the minute, my best return 1.5 is 10:30 so I've got a long way to go. 4x1.5 should help me bring that down though, even if I'll probably be running them at ~12minsYep, both the warm up and cool down in 12:30. You want to get to a level where the first 1.5 will only serve to loosen up your legs and hips and increase your heart rate, ready to be told “GO!” so you can blitz the second 1.5 (PRMC obviously).
The two best efforts, if you can get to a level where you can run 2 back to back 1.5s in 9:30 - 10:00 with a minutes rest in between, you’ll be good to go, if you train to be quicker still all the better for you.
I don’t know your current fitness levels so bear in mind at the end of this 1 session you would have run 6 miles, your legs may not be ready for that or the volume of this program, so don’t be disheartened if you try this session and come in with, say for example, two best efforts of 10:30 and 10:50. Just reduce it to the one BFT and then increase as you see fit over time.
Pull ups, bodyweight squats, hip thrusts, box jumps, planks, burpees, Russian twists, flutter kicks.Got a question, during lock down I do not have use to these types of equipment, any suggestions on what i could fill Wednesday with ? Would be VERY helpful Thank you all.
im on the 9th of November ! Im following Sean Lerwills planI start ROP on 14/09/20 so I’m going to follow this plan till then but with a few adjustments.
Monday AM 1xBFT PM RMFA
Tuesday AM Gym. PM 8K 8min mile
Thursday AM Gym. PM 8K Best effort
Friday AM Hills. PM Swimming
Saturday AM Gym. PM 8K Best effort
•my amraps are slightly different as doing it off 50% workload off VPJFT but working same muscle groups.
10 min amrap
15 Mountain climbers
30 sec plank
•If anyone want to add anything or tips would be great help thank you
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