79pts up for grabs here (if we are being precise), that would be your highest total since we started together. Pts = Progress = PB. Let’s make this another strong week. Keep up the great work Lucy.
The best week so far on this second plan. A shaky start but getting on much better now. A great track session with 8.11 pace. Brilliant weds run with 11.57 pace. Much quicker than recent weeks. And a windy parkrun with 10.17 pace around 31.58 time! Can feel my fitness improving. Things starting to feel easier running quicker! Cant wait to try out the progression run next week!
One of your best weeks, if not the best since we teamed up. So definitely be really positive about what you’ve achieved over the last 7 days. What I would say and this is again and exciting thing to mention, is long term we have the potential to increase those training pts, but will do so gradually. But you’ve already seen what improvement you can make working at this level, so imagine what is possible if we continue to nudge the weekly target up. But we’ll always do it a way that is safe and gradual. I just want you to have the excitement that if you stick with it, you can achieve a lot. Great running Lucy. Enjoy the rest of your weekend
10 Mins WU @ Easy Pace RPE: 3
20 x 60 Seconds @ Fast Pace RPE: 9
(60 Second Recoveries)
10 Mins CD @ Easy Pace RPE: 3
Don’t go off too fast as 20 reps is a lot. You should feel like you’re working at a very high effort level towards the last 15 seconds of each rep. Go get ’em!
| Squats | 45s x 2 |
| Calf Raises | 30s x 2 |
| Glute Bridge | 45s x 2 |
| Reverse Lunge | 60s x 2 |
| Wall Sits | 45s x 2 |
12 minutes. That’s all it takes. 30s recovery between reps.
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.
| Russian Twist | 30s x 2 |
| Plank | 30s x 2 |
| Dead Bugs | 30s x 2 |
| Flutter Kicks | 30s x 2 |
| Glute Bridge | 30s x 2 |
A nice solid core workout. Only takes 10 mins. You got this.
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
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.
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
