• November 3rd - 9th

Obviously if 2 runs at the weekend are an issue let me know. We could put something bigger on the Friday evening. But keep up the great work. Tuesdays session are a bit lighter at the moment as the plan is to make them progressively more challenging so we all peak at the right time. Smashing it right now though.

130 Points Target
135 Points Achieved

So glad to have got a full week complete!

It wasn’t at 100% strength, but very happy with how it went.

Brilliant week, especially if you hadn’t been feeling your best. 135pts is a great return at this stage of the training. So lots of positives to take. I’m really pleased. Well done Jamie

MONDAY

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15 Points
Done 😁
Excellent work Jamie

TUESDAY

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20 x 1 Minute Reps

24 POINTS

10 Mins WU @ Easy Pace RPE: 3
20 x 60 Seconds @ Fast Pace RPE: 9
(60 Second Recoveries)
10 Mins CD @ Easy Pace RPE: 3

Don’t go off too fast as 20 reps is a lot. You should feel like you’re working at a very high effort level towards the last 15 seconds of each rep. Go get ’em!

24 Points
I enjoyed that, but was very tough 😆 I’m pretty sure the bug has gone now, but can definitely feel the lungs weren’t 100%! Oh, I managed to add the new session, but the ‘minus’ symbol wasn’t working to remove the old one.
It was nice to be on the track and get a perspective of just how quick you are. I sometimes feel like I’m going slowly even when working hard at track but now I know that’s not the case. Excellent session. I’ve removed the other session from the schedule. If you continue to have problems with that let me know.

WEDNESDAY

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60 Mins & Strides 🏃‍♀️

22 POINTS

60 Mins @ Easy Pace RPE: 3
8 x 100m Strides RPE: 8 (60s)

Keep the RPE down, have a chit chat & Don’t forget those strides 😜

22 Points
That was a good run considering getting back into it – effort didn’t seem excessive for an easy run, but heart rate still seems slightly “decoupled” from effort, which will hopefully fall back in line soon!
Do you use a heart rate monitor? I wouldn’t rely on the watch stats as they can be misleading. But glad you enjoyed the run and well done for ticking if off.

thursday

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Rest Day

0 POINTS

0 mins @ RPE 0-1

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

0 Points
Very late finish from work, so shifted S&C to Sunday
Good idea!

FRIDAY

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3-2-1 Km

28 POINTS

2km WU @ Easy Pace (RPE: 3)

3km @ 10km Pace (RPE: 7)
3 Mins Recovery

2km @ 10k Pace (RPE: 7)
2 Mins Recovery

1 km @ 5k Pace (RPE: 8)

2km CD @ Easy Pace (RPE: 3)

Really like this session. A chance to practice your 10k pace, but break it down into chunks to make it manageable. Enjoy. You got this.

28 Points
This felt very tough – couldn’t quite hit the paces for the duration of the reps!
Well done Jamie. I think on days like that it’s important not to let the pace deflate morale. Keep working at the right RPE and even if you don’t hit the targets the gains will still be the same. Then you’ll get one of those days where everything falls into place and you feel like you’re gliding along.

SATURDAY

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120 Mins 🏃‍♀️

36 POINTS

120 Mins @ Easy Pace (RPE: 3)

Long runs are key. Fuel and hydrate well & join a group if you can.

36 Points
I wasn’t sure how this would go after Friday, but so glad I was able to get it done. It was a fantastic morning out there for running. The last 30 mins or so felt heavy but the progressive parkrun might have had something to do with that 🤦
Yeah 23 mins at parkrun was pretty swift but I’ve been there myself and it’s hard not to get carried away. But this is great for the marathon prep to have that in the legs after Friday evening, and as you said, what a beautiful morning to be out running. Great job Jamie.

SUNDAY

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10 Points
Done 😁
Yss JT. Great work!! Keep smashing these out.