• November 10th-16th

I’ve put the Winter 5k on the plan. Not 100% sure if you are doing but if the weather is kind it would be an opportunity to have a go at that PB you ran recently. Any problems let me know

105 Points Target
92 Points Achieved

Did a full mix of exercise this week.. good running and strength & flexibility.

I’m a bit all over with understanding my pace so might ask some help from you. 🙏🏼

Any week that finishes in a PB is a good week. So lots of positives to take. Always happy to help. Feel free to ask questions via WhatsApp or in the small gaps we get at track or if you wanted a 1-2-1 (Jax did mention that) I’d be happy to do that and try and share some insight. I know a few of the team have benefitted, but whatever you feel is best. Really pleased to see you progressing though. Great work Sarah.

MONDAY

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Ramp Up 4-3-2-1

24 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

4 min @ 5k Pace (RPE: 8)
2 min recovery

3 mins @ 3K Pace (RPE: 8)
90 secs recoveries
x 2

2 mins @ <3k Pace (RPE: 9)
90 secs recoveries
x 3

4 x 1 min @ All In (RPE: 9)
60 sec recoveries
x 4

10 Mins CD @ Easy Pace (RPE: 3)

Always a favourite with the team! Keep that first rep at 5k pace and then start to ramp up that speed. Enjoy!

24 Points
TR 80%
Happy with this… really fab session. Got a 2 min lap in just about. Leg still has a niggle but more restful week.
So pleased you really enjoy these sessions and very impressed with your running again. Having little targets like that (2 min lap) are great and we should always celebrate those achievements too. You’re form is excellent and you look really strong. I think there’s the potential to keep improving with the consistent training. Excellent work Sarah.

TUESDAY

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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!”

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 😜

18 Points
TR 80%
Thought I’d sent this but appears not. This was so so hilly… Didn’t do strides as so busy at the end with everyone doing them I think I feel self conscious
Well done Sarah. The hills probably pushed the pts up a little so not the end of the world about the strides and we should be able to do some before Sundays race. Well done for getting out there this evening.

thursday

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20 Points
TR 90%
Ended up doing strength wed & a strong Pilates today. Just how it got fitted in. Generally arms / upper body feeling worked and stronger
Great stuff Sarah, definitely some extra points for Pilates which then accounts for the missing strides so that is great.

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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Sadly this didn’t happen today as had to go to work in London. Was gonna get up early to do before but we went to a funeral Friday. ..I was emotionally shattered this morning. I’ve done lots with this so feel happy and had to massive walks in London instead of tube.
No worries Sarah. Small changes like walking instead of the tube can almost really help.

SUNDAY

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Winter 5K

30 POINTS

10 Mins WU @ Easy Pace RPE: 3
8 x 100 Metres Strides RPE: 9

5K @ 5K Pace RPE: 8

10 Mins CD @ Easy Pace RPE: 3

Always a great race and seems to create a different atmosphere to parkrun despite being on the same route. Feels more like a race and I’m always amazed at the impressive times that are produced in these Hastings Runners races.

30 Points
TR 95%
Firstly I don’t feel nervous anymore which is a great start. Funny with the warm ups they are so hard to get going it makes me laugh and then understand it all. Good run feel strong (ish) all the way and can pop a sprint in last few meters. I try not to look at the time but my pace to see where I’m at. Really pleased with today think I took 28s off from 3 weeks ago.
That is fantastic. So pleased you are making progress and well deserved for recent efforts at track. You run with such poise it’s great to see, so definitely keep focusing on that during the tough races. I think you should be exciting about what lies ahead for your running journey as if you stick with it, I think days like this will be coming along fairly frequently. Excellent work Sarah.