Ellie Goulding awesome
Steffit on @weheartit.com - http://whrt.it/10upwd4
Holding the medicine ball between your knees and not letting your feet touch the floor make all the difference.
Weight repetitions per physical biological gain. I don’t know where it comes from but I would love to know.
A beginner plan from Runner’s World for getting 10 km race-ready:
AI refers to ‘Aerobic Intervals’ - where you run at an increased effort for the specified time, followed by a recovery jog, then starting again.
GP are ‘Gentle Pick-ups’, where the pace is increased over 100 m to 90% of all-out, held for 10 m, then gradual decelerated. You then walk to full recover before the next one.
Some foods to help if you want to get lean with running.