November 17th - 23rd

Biggest week of the plan so far with 130pts on the table. That is a really good level to be working too. If it feels too demanding let me know, but you can certainly achieve a lot off this level of training. I’ve put a parkrun in there if you fancied giving this a go to test the fitness. Putting ourselves out of our comfort zone from time to time is a good thing. But we could swap if for a Friday session if you prefer. Keep up the great work Lou.

130 Points Target

130 Points Achieved

Didn’t realise we still had to do weekly feedback. I do tend to give daily feedback.
I’m happy with the training and think I had a good week. Disappointed with my lack of speed (I know I need to be patient) but endurance is good.

No worries. Can be short and sweet. Just alerts me on the system of all your sessions into one so I can double check the training for the week. Which you nailed perfectly. I think the speed will come, we’ve spent a while building your strength and aerobic base to make the body stronger and hopefully less prone to injury. Now we’ve done that we can start to be a bit more progressive with the training. Great week Lou.

MONDAY

21 Points

TR 80%

All good 😊

Well done Lou, great start to the week

TUESDAY

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.

Body Pump

12 POINTS

A really good way to get your S&C in. A full body workout with barbells will really aid your running and reduce the risk of injury.

24 Points

TR 85%

Run felt better than it has the last couple of weeks, at last a good run 😊. Enjoyed body pump, lifting heavier upper body weights, so improving.

Fantastic. Really pleased to hear that and it’s really nice when you can start to see the progress with the strength work as well. Excellent work Lou. A really positive day.

WEDNESDAY

thursday

27 Points

TR 80%

Enjoyed both sessions. Someone told me I’m a good swimmer so that was nice 😊!!

So pleased to hear. And you know what is important to really bank those kind comments, even write them down in a book somewhere, so if you’re feeling down or confidence is low, go to the notes for a pick me up. Well done Lou.

FRIDAY

31 Points

TR 70%

Not my best. Couldn’t hold the pace for the 800m, almost managed it on the 400m. Smashed the 200m though. I don’t seem to have speed endurance. I also found the first rep tough, it seems to take a while for the fast twitch muscles to wake up!! Maybe some strides beforehand would help?

I think when you consider how we’ve not done a great deal of speed work, because of the injury concern then it’s not a huge surprise, but it will come. So don’t worry too much. We’ll get there. And that’s a good point you make about warming up. Some strides before the session, if you have the time is a very good idea. I always do them before a race for that reason. Lots of positives to take from this though and trust the process, as we introduce more of these sessions you’ll find it more comfortable. Well done for getting it done Lou!

SATURDAY

27 Points

TR 80%

Wouldn’t normally do the long run the day after a speed session but lots going on this weekend. A good run, enjoyed it 😊.

It’s a good sign you were able to. Yeah ideally we’d avoid it if we can, but appreciate that’s not always possible. Excellent work though Lou and glad you enjoyed it as well. Have a great weekend.

MONDAY

30 Mins Elliptical

40 Mins Swim

TUESDAY

40 Mins

Body Pump

WEDNESDAY

Rest Day

thursday

50 Mins Swim

Body Pump

FRIDAY

800s/400s/200s

SATURDAY

90 Mins

SUNDAY

Rest Day