• November 3rd - 9th

Very much the routine we are looking to hit. If doing efforts with your club, that’s fine. If need be we can always do a little extra on Thursday if the session is lighter than we’d like. But this a really good routine as pretty much everything you do now will be with other runners, which is brilliant. Hopefully where I can then really help is with the feedback and get you believing in yourself and understanding that you are a strong runner. After all, the average 5k time for women is 38 minutes. So you’re already ahead of that and I have a sneaky feeling that in the future you’re going to be 10 mins ahead of that average!!

80 Points Target
77 Points Achieved

Overall I think the week went pretty well. Nice to round it off with a speedier parkrun.

96% done. I think anytime we are over that 95% you’re going to be making gains. So lots of positives this week and the fast parkrun is definitely a great sign. Excellent work Sarah.

MONDAY

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Pilates

10 POINTS

Always a good session to work on flexibility and strength.

10 Points
Online pilates session
Well done Sarah, great start to the week!

TUESDAY

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Circuits

15 POINTS

Always fun to train in a group. Ask for help if unsure on your technique on the exercises.

10 Points
Tried a new strength class today. Lower intensity but focused more on progressive overload on the exercises. Did 3 x 12 reps on 5 different exercises.
Nice. Good to mix things up from time to time and experiment. If you can find the session you enjoy the most and works for you then that is key.

WEDNESDAY

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16 x 200 Metres

20 POINTS

2km WU @ Easy Pace (RPE: 3)

200 Metres @ Target Times (RPE: 9)
60 Sec Recovery
x 16

2km CD @ Easy Pace (RPE: 3)

A real opportunity to work on both speed and good running economy. Train faster to race faster. Love 200s. Go get ’em!

15 Points
Run club session was cancelled last minute due to town being very busy with the champions league match and fireworks night. Couldn’t talk myself into going to do the intervals by myself but did an extra circuits class.
That’s a shame, bloody football. But well done on still getting the circuits class done and banking some valuable training pts. Well done Sarah

thursday

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40 Mins

12 POINTS

40 Mins @ Easy Pace (RPE: 3)

The biggest mistake we can make with these recovery runs is running too fast. This will mean when our harder sessions come round we are still fatigued and not able to put enough effort in to make the necessary gains.

12 Points
Steady 5k group with run club
Perfect, exactly the kind of thing we want here and I’ve tried to keep this in the plan every week. Routine is such a powerful way to stay consistent with the training. Well done Sarah.

FRIDAY

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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!”

SATURDAY

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parkrun

30 POINTS

10 Mins WU @ Easy Pace (RPE: 3)
8 x 100 metre Strides (RPE: 8)

parkrun @ 5km Pace (RPE: 8)

10 Mins CD @ Easy Pace (RPE: 3)

Running with others can reduce perceived effort so parkrun is a good option as an alternative speed session. 10 mins easy WU & CD please.

30 Points
Quite pleased with my result, course pb for this parkrun although it’s been a year since I last ran this one. Official 5k Strava time was 33:52 as I started my watch a bit early. Nice to see sub 34 minutes again and this parkrun does have a few sneaky hills.
That’s excellent, really well done. Always take those positives. I feel like you’ve been training consistently well for a while now and that will always be shown in the results. Keep doing what you are doing and these results will continue to come your way. Great work Sarah.

SUNDAY

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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!”