• November 17th - 23rd

A relatively light week in terms of volume but quite a bit of intensity. By all means swap Tuesday for the club run, hopefully the distance and RPE will be similar. For Sunday, no pressure, not at this stage of the plan. Focus on what you can control. A good warm up, running tall and relaxed and a positive mindset when it gets tough. Do those things right and the result will take care of itself. Good luck Sarah. Keep up the hard work.

90 Points Target

Bit of a tricky week due to the bad weather we had over Wednesday/Thursday/Friday. Even on Saturday morning although the temperature had risen a lot of parkruns were still cancelled locally for ice.

I did a circuits class that wasn’t in my schedule on Friday due to missing runs for the bad weather as I didn’t want a whole week of nothing.

10k race went well and that was the main focus of the week. 33 of us from our Thursday run club were running for a local children’s charity and raised nearly £1600 so it was a successful morning!

That’s an amazing amount of money to raise for charity. What a fantastic finish to the week. If you can squeeze extra stuff in then it can help. 70pts eared and 78% of the target which is a good return given the conditions. So well done Sarah.

MONDAY

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Pilates

10 POINTS

Always a good session to work on flexibility and strength.

10 Points
Online Pilates
Great work Sarah!

TUESDAY

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800-400-200 x 3

25 POINTS

2km WU @ Easy Pace RPE: 3

800m @ Target Time RPE: 8 (120s Recovery)
400m @ Target Time RPE 9 (90s)
200m @ Target Time RPE 9
Repeat x 3 (120s Recovery between Sets)

2km CD @ Easy Pace RPE: 3

Chase those target times. You’ll be working hard here from the word go!! You got this. Make it count.

Had booked for run club intervals on Wednesday but then the session was cancelled due to icy conditions
Not much you can do about that and obvious if it’s cancelled for safety reasons, best to be sensible.

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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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.

Thursday run club also cancelled due to icy conditions. Thursday morning was like a winter wonderland!
Must have been great from a visual point of view, but annoying as a runner.

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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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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10K Race

45 POINTS

2km WU @ Easy Pace (RPE: 2)
8 x 100 metres Strides (RPE: 9)

10km @ 10km Pace (RPE: 6-8)

2km CD @ Easy Pace (RPE: 3)

Control what you can. The warm up, strides, getting the early pace right and staying positive when it gets tough. You got this!! If it’s a hilly route do your research.

45 Points
Ended up really enjoying this one! All the ice had melted but we had woken up to torrential rain, luckily it eased off before the start and stayed dry through the run. Route was tougher than I thought, a few sneaky hills and a bit of a head wind when running north along the coast. There were a few double backs so got the benefit of the breeze behind us at some points. Felt like I ran relatively steady and in a similar time to my last 10k, but on a hillier course.
So pleased to hear you enjoyed this and a nice reminder that you’re running well right now. So just stick with it and further improvement will come. I think sometimes you’re doing better than you give yourself credit for. Hopefully this is a nice reminder of how fun running can be and that you’re doing well right now. Great job Sarah! Onwards and upwards.