episode 5: training for my first half marathon 🏃🏼 pyramid intervals session: 2km warm up, 90s walking rest 200m @ 4:45/km, 60s walking rest 400m @ 4:50/km, 60s walking rest 800m @ 5:15/km, 90s walking rest 1km @ 5:25/km, 90s walking rest 800m @ 5:15/km, 90s walking rest 400m @ 4:50/km, 60s walking rest 200m @ 4:45/km, 60s walking rest 1.2km cool down I did actually end up getting a good lil bit faster than those splits which I’m proud of, intervals are supposed to be your maximum effort & high HR sessions. They’re there to get you faster on your longer runs and able to hold pace & have bursts of faster paces towards the end of a race! Enjoyed this one even though the wind was blowing me off the track lol I can’t wait for spring to turn up because it felt like winter 😭 the IMPORTANCE of a training programme and having interval/speed sessions, long runs & easy runs is crazy, I compared my week 2 to this current run and the progress is so rewarding to see 🥹 il pop it in my running highlights! Set is @Oner Active Trainers @Saucony Socks @Puresport Vest @myprotein (I use this at the track to carry my phone, tissues etc if I’ve no pockets) Sunnies @Amazon We’re on week 7/12 babessss !!!! 🤪 #running #runvlog #halfmarathon #halfmarathontraining #fitness #hybrid #hybridtraining #gymgirl #runner #runningtips #intervalrunning #trackrun #speedsessions

some runs are HARD that’s where the growth happens ! pushed my selfffff on this one wooooo #running #runner #gymgirl #fitness #fitnessmotivation #longrun #saturdaylongrun

RUNNING TIPS !! 🏃🏼 from a beginner runner & online fitness coach. Now background story, I’ve been an AVID gym goer for the last 3-4 years +into fitness & the gym for 7 years but i wasn’t educated then! I’ve been training for aesthetics on a body builder programme with cutting & bulking cycles for the last 3-4 years and wanted a change! Tried to train for a half marathin last year but got injured and was too scared to go again but this year its HAPPENING! & im currently training a hyrbid split which i luv 🫶🏼 #runningtips #gymgirl #fitnesstips #running #runner #runtips #runtipsforbeginners

episode 3: training for my first half marathon 🏃🏼 10km tempo run !! 3km warm up @ comfortable pace 5km tempo split @ half marathon pace 2km cool down @ comfortable pace FINALLY in the double digits and it felt GOOD !! 🥰 I ran a 10km randomly (ish) last year I wanted to train for a half marathon and just kinda felt rubbish so thought I’d try a 10km BUT i was silly and never used to warm up properly, stretch or follow a training program to build up to 10km! Whilst this could be ok sometimes you absolutely should follow a training programme to increase weekly mileage by about 10% each week to allow your body to adapt - think progressive overload, you wouldn’t just go lift 100kg of the bat so you shouldn’t just go run the heavy distances! I was nervous because I’m so scared of being injured because I know what that feeling is like 😭 BUT because I have followed a training programme, warm up for 10 mins+ AND stretch afterwards my body is handling it well and I honestly felt like I could have done it twice 🤪 I tested out a gel in this run as I want to try out some energy sources for race day / longer runs without my stomach being ruined on the day LOL, I had a @Science in Sport cherry gel and I honestly didn’t mind it I had half about 3km from finishing and I did honestly feel the lil energy boost so I shall be trying a full one on some longer runs in the weeks to come! I also love their electrolytes and had some before heading out to avoid cramping In my vest: (vest is @myprotein active wear) - an energy gel - a Percy pig for a reward & they’re 7g carbs per sweet - sunnies from @Amazon - tissues bcos I’m snotty atm 🤪 - AirPods for tunez #running #runvlog #halfmarathon #halfmarathontraining #10kmrunning #fitness #runvlog #fitnessmotivation #runningmotivation #gymmotivation #gymgirl #runningtips

honey garlic parmesan chicken tenders 🍯 384 calories • 53g protein • 32g carbs • 5g fat (for full plate) Ingredients: 200g chicken breast/mini fillets 30g cornflakes 10g Parmesan Egg whites Seasonings; garlic granules, parsley, paprika, salt, pepper Sauce; 10g honey 1 garlic clove Parsley Parmesan Soy sauce 1. Slice chicken into tenders if they’re not mini fillets & season with the seasonings listed. Add your cornflakes to a bowl & crush them before adding the same seasonings along with half the Parmesan and mix. 2. Put your egg whites in a separate bowl then coat your chicken in the egg whites, then the cornflakes until they’re all covered nice and evenly. 3. Spray with fry light and pop them in the airfryer for 16-18 mins @ 180 or oven for 30-35 mins @ 180-200 degrees. 4. Whilst they’re cooking prepare the sauce by mixing all of those ingredients together. You can add some water/lemon juice to thin it slightly. 5. When the chicken is done & is nice and crisp, toss them in the sauce covering them evenly & ENJOY !!! 😋 This was honestly so friggin good, feels like a cheat but you’re hitting your macro goals & staying on track ✔️ I shall absolutely be hammering these everyday from now till I’m sick of them if that happens lol x Pair with some potato chips & veggies or on a wrap/pitta, or just have on their own! 🍗 #honeygarlicchicken #healthyrecipes #highprotein #highproteinrecipes #chickentenders #healthyfakeaway #garlicparm #weightloss #fakeaway #easyrecepies