• November 3rd - 9th

A nice easy reintroduction to the plan!! I’m not worried about pace on those easy runs, just enjoy them. Can always switch aerobics for a Wednesday session if you prefer, but I think limiting it to 3 runs per week now is wise until you are happy the foot is ok.

80 Points Target
79 Points Achieved

First week back on plan. Good start to what is going to be a hard training year. I’ve worked out I definitely can’t run 2 days in a row yet. I’m still limping around the morning after a run but it gets better as the day goes on. I like having to be accountable again 😀

Great start. 99% in the bank! I think the missing 1% comes from my planning so I take the blame for that. I’ll bear that in mind about 2 days in a row and hopefully the fact we are easing back into things will help with that. Great to have you back!!

MONDAY

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Aerobics

10 POINTS

Follow the instructions of the class leader.

Just always listen to the body and don’t push too hard on exercises that are causing discomfort.

15 Points
TR 60%
All good. Not many people tonight so Sammi tailored the class around what we wanted to do 😀
I love the idea of people power taking over and doing what you want. But a great way to start the new weeks and 15 pts in the bank. Great work Stace.

TUESDAY

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60 Mins

18 POINTS

60 Mins @ Easy Pace (RPE: 3)

Keep that RPE down. You want to be able to run and chat, speaking of which, joining a group can add to the enjoyment here.

18 Points
TR 80%
Enjoyed that one. I am definitely feeling the effects of a not doing as much the last few months. My head is raring to go but the body struggles a bit. I’m intrigued to see the difference in a months time
Well done Stacey. Yeah just important to be patient right now. It will take time. But if you do the sessions and bank those points the fitness will return. We can’t be, and don’t need to be, running well all the time.

WEDNESDAY

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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!”

thursday

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10 Points
TR 100%
Absolutely love this class. So much fun. Easier on the legs than a Monday so doesn’t aggravate anything but I sweat like a demon
Sounds perfect. Having sessions like this that are lighter on the legs but still burn calories and get the heart rate up are ideal. Something I’m looking to introduce to my training going forward, on the bike and cross trainer, so I don’t have to run more. Well done Stacey.

FRIDAY

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60 Mins

18 POINTS

60 Mins @ Easy Pace (RPE: 3)

Keep that RPE down. You want to be able to run and chat, speaking of which, joining a group can add to the enjoyment here.

18 Points
TR 100%
My favourite run of the week. Slightly over time, we got a little lost & ended up scrambling though undergrowth in the dark 🤣🤣 tried to attempt a few more hills tonight, not sure if I’ve lost confidence, scared of hurting my foot. The minute I’m hitting hills I walk. Something I need to work on. The last few months hills have always resulted in pain & more rest time. Makes me nervous. Just to double check the readiness percentage, you do mean how excited/dreading it I am feeling?
I’ll really have to come along to 1 or 2 of these at some stage. That’s fine regarding the hills at the moment. You don’t want to set yourself back. That confidence will return the more you run and the stronger you feel. Training Readiness means energy levels really. So if there’s a week work is super busy and you’re really tired you might be down at say 30-40% in which case I might shorten a run by a bit. Then weeks when you do feel amazing and are sleeping great and are up in 90-100% we might look to add a little bit extra on. So it’s just a way of potentially tweaking the plan slightly to adjust for how your energy levels are in any given week.

SATURDAY

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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!”

SUNDAY

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60 Mins

18 POINTS

60 Mins @ Easy Pace (RPE: 3)

Keep that RPE down. You want to be able to run and chat, speaking of which, joining a group can add to the enjoyment here.

18 Points
TR 65%
Such a lovely morning, very autumnal today. Not very fast this morning, far too much chatting going on. Putting the world to rights. Nice plod in the countryside
It was a lovely weekend for running. There’s a time and place to worry about pace, and these runs are definitely not one of them, so I wouldn’t ever really worry about that. Especially on the trails when there will be stopping and starting. Just glad you are back running and enjoying yourself again.