• November 17th - 23rd

Last week of this plan so we need to chat about goal races in the new year. Exciting times ahead. Solid week. I’ve left Monday free for recovery. The Tuesday session is the track one which I think would be good for you as the laps work well for chasing those target times. If you are planning on doing Monday track the following week then bringing the long run forward to Saturday would be sensible. Any problems let me know. 115pts is a decent target though so keep up the good work Rebecca.

115 Points Target
116 Points Achieved

This week has been fine.

I’m not going to be able to go to track on Monday 1st, so will go Tuesday morning.

Catch up soon.

It feel great as a coach when the team hit their pts almost dead on. In fact you got an extra bonus point somewhere this week. But great way to finish this plan. I’ll get to work on the new one this week ready for the 1st December. Exciting times ahead. Well done Rebecca.

MONDAY

Loading...

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
TR 95%
Firehills walk with the 🐶 the Covid jab!
I know which of those two I would have enjoyed more.

TUESDAY

Loading...

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.

25 Points
TR 85%
Amazing turnout for a Tuesday morning. Watch died after the first rep so couldn’t keep track of time/pace but did push! Really enjoyed that session!
What with the 40 last night at track I’m a bit worried no-one will be there tonight for the hills 😂 On a serious note though it’s great to see as there have been times there’s only been 1 or 2. Hopefully the new comers enjoyed themselves and well done on your own session too. Thanks for pushing despite the malfunction.

WEDNESDAY

Loading...

Rebecca’s S&C 1

15 POINTS
Exercise Bike 15 Mins
Skipping 4 x 15s
Plank With Leg Raise 2 x 60s
Squats 2 x 15 (12)
Dumbbell Swings 2 x 15 (12)
Dead Bugs 2 x 15 (10)
Split Squat 2 x 12 (8)
Bicep Curls 2 x 12 (8)
Reverse Lunge & Rotation 2 x 10 (4kg)
Tricep Dips Dumbbells 2 x 12 (10)
Box Step Up 2 x 14 (12)
Farmers Walk 2 x 80s (12)
15 Points
TR 95%
Done – adjusted one the elbow. Ankle was okay today.
That’s good to hear and well done for smashing this one out. Hope the elbow feels better. Let me know once you decide on the goals for the Spring. I’m happy for you to lead me, and I’ll create the plan around the goals and races you want to tackle.

thursday

Loading...

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
TR 95%
Done with the dog!! Bitterly cold but beautiful morning. Change of plan!!! Looking at the Beachy head marathon course in more detail, remembering some of the HR comments and your feedback, I don’t think BH would be a good first marathon… so I’d like to do the trail Fox in may. It’s about 1000ft of elevation (significantly less than BH) and looks to be good paths ans undulating rather than hilly. We’re now planning a holiday in late June/early July, so the fox wouldn’t be affected by it. (Also we usually go on holiday in October and BH may clash). Welcome thoughts…. Apologies if you’ve already started to work on the plan! Is that achievable?
Great work Rebecca. It was a beautiful morning. “Fresh” is the word I like to use. In terms of timing and those other preparation races, the Fox is a much better option. Assuming you are referring to the 41k route, which is bizarre distance, given how close it is to a marathon. Conal and Sam D have both done the Fox in recent years and enjoyed the experience. I definitely feels it’s a better option than Beachy. I’ll drop you a message later to confirm, but I’ve yet to start the plan, so no worries at all. I’ve learned that mistake in the past only for runners to completely change their mind 🤦‍♂️😂 Including this week to be honest.

FRIDAY

Loading...

Rebecca’s S&C 2

15 POINTS
Exercise Bike 15 Mins
Skipping 4 x 15s
Glute Bridge Weighted 2 x 12 (10kg)
Split Squat 2 x 12 (8)
Russian Twist 2 x 15 (10)
Calf Raises 2 x 14 (12)
Bent Over Row 2 x 10 (12)
Squats 2 x 15 (12)
Dumbbell Swings 2 x 20 (12)
Wall Sits 2 x 60s (6)
Shoulder Press 2 x 8 (12)
Flutter Kicks 2 x 45s
15 Points
TR 85%
All done, with the lighter weights were necessary. Elbow was a bit angry today :-(
Well done Rebecca. Sorry to hear that about the elbow. Really hope it improves.

SATURDAY

Loading...

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
TR 100%
Just a walk in the rain with the dog!
Ideal. Good to see the high energy too.

SUNDAY

Loading...

130 Mins

39 POINTS

130 Mins @ Easy Pace (RPE: 3-5)

Pushing beyond that 2 hour barrier is a good mental win. Important to be fuelling and staying hydrated on these runs.

39 Points
TR 95%
went out 10 mins early then joined Mark’s run for the two hours. Given the weather is a nice route and good to have the company. The 130 minutes felt fine.
Well done Rebecca. Always nice to have the company and missing the rain was a smart move by Mark. Nice way to finish this plan.