Okay, so just to be sure we are clear, THIS ONE is the Marathon group May Challenge. The other one is an open to all challenege that you are most welcome to take part in as wellm and should if you want to become a massively better version of yourself, but it is not the group challenge.
So first of all, how did you all get on with last onth's speed challenge? How much faster did you get on your chosen run? And more importantly, do you feel the benefit of it? Has it increased your race speed? Do you feel fitter for it? Do your legs feel stronger? Has it improved your stamina or had a carry over to any other parts of your health/fitness. Was it fun? Do you think you'd do it again, or indeed, are you continuing with the speedwork as part of your training pattern?
And now, on to this month's challenge:
Again, you can choose which of your weekly runs you do this on. I would think you're probably going to opt for one of the shorter ones unless you are a real beast. Personally I would think either on a moderate 10k or a fast 5k would yield the best results, but you're all grownups, you can choose accordingly.
What you're going to do is, at every 1k marker, stop for a moment and do 10 reps of an exercise from the following list: pressup, walking lunge, burpee, air squat, tuck jump, Situp.
Each time you do it, rotate the exercise. If there is a particular exercise you really suck at, or the terrain does not lend itself to (situps in mud or road filth are not so much fun), then skip that one and do a different one.
You are not actually going to stop at any point. Go straight from your last running step into the first rep of the exercise, and straight from the tenth rep into running.
Do proper form. Just becuse you are interpersing these exercises into a 10k is not an excuse to get sloppy or be halfassed about this. Pressups are chest to floor. Walking lunges are knee to floor and left and right leg is 1 rep not 2. Air squats are hips below parallel (and remember all the rules of squat from from the squat challenge: knees not tracking over toes, shoulders over knees). etc etc.
Yes people may look at you oddly. Toughen up, Princess. Stare back. they will ether give you a big thumbs up and grin or they will decide you are a scary beast and scuttle away.
This will make you a better runner, strengthen your legs and core and do wonders for your cardio fitness. It may also be a tad more challenging than you expect first time round. But 'Challenge', Hello? Clue is in the name. If we wantd easy we'd still be on the couch.
LAST POM-POMS FOR APRIL!! 🎽📣🥳
Weekly Chat 18th - 24th May ☕🌞😎
