• December 1st - 7th

Big week. 115pts!! A couple of juicy sessions in there!! Hopefully the difference in 10k pace and just under 5k pace is noticeable. But Fridays is a real toughie so be prepared to really work hard in that one. Save the easy miles for Sunday. You’re going great guns right now, so keep doing what you are doing. There is a local 10k in Winchelsea on Sunday which could be a potential replacement for Friday if you were free for that.

115 Points Target

Good week…..let’s ignore Sunday…. Enjoyed the sessions this week, was Wednesday ok 10-strides-TWR? Or would it be better to do the full run them strides? We know I’m easily confused!!!!
Hope you’re feeling a bit less broken?

MONDAY

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5 Points
TR 50%
Terrible sleep last night, still hate Russian twists…… no 6pack yet 😳
Sorry to hear you slept so badly. We could try this one instead of the https://youtu.be/2aSszxf2_pk?si=516bGf9o7qTbOJ0y If you don’t have a dumbbell you could use anything at home as a weight. Like a heavy book for example 🤔 Really well done on smashing these out to start the week though Kirsty.

TUESDAY

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8 x 3 Mins

25 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

3 Mins @ 5k Pace (RPE:8)
90 Seconds Recovery
x 8

10 Mins CD @ Easy Pace (RPE: 3)

A really good session and chance to see if you can push the pace and hit 5k pace or a little under. This will test both your speed and endurance. The challenge is made tougher by slightly shorter recoveries.

25 Points
TR 70%
That was a struggle to head out! Wet and windy, but still nailed it! 💪🏻 enjoyed that session, garmin was telling me another pace, Strava tells me I was quicker than 5k pace 🤯🥴 mostly walked up old London road as CD-but am trying to run more each time I use as CD.
Strava pace looks great and suggests we have a quicker 5k coming your way soon. Really well done for getting out there in those conditions at that time of day. I don’t know how you do it. Respect. Well done Kirsty

WEDNESDAY

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40 Mins & Strides

16 POINTS

40 Mins @ Easy Pace (RPE: 3)

8 x 100 metre Strides (RPE: 8)
60 Second Recoveries

Keep the 40 mins easy and don’t forget those strides. Without them you won’t improve and will fall short of your weekly targets.

16 Points
TR 80%
10mins, strides-dropped my keys!-30mins TWR……. Perfect! Proper easy!
As I was cycling up behind my first thought was “Crikey, who that’s runner, she’s good”. Low and behold it was you smashing out your strides. Which was very pleasing for me as the coach. Glad you found your keys, get yourself a flipbelt for christmas, they are great and have a key attachment inside. Well done for leading the TWR as well.

thursday

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5 Points
TR 80%
Who even I? Even spotted your tweaks! 😆
You’re a machine. That’s who. Glad you saw the tweaks. The Glute Bridge is a key exercise for the glutes and we need that in the core session, hence why the single leg deadlift is now with the legs.

FRIDAY

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5 x 1 Mile Reps

34 POINTS

1.25 Mile WU @ Easy Pace (RPE: 3)

1 Mile Reps @ 5 Mile Pace (RPE: 8)
3 Mins Recovery
x 5

1.25 Mile CD @ Easy Pace (RPE: 3)

A challenging session as holding goal pace for 1 mile can be tough, but it builds up your endurance and mental strength.

34 Points
TR 78%
A little under goal pace. But, I am getting used to seeing a 5 at the start of my pace, I think I’m getting used to it! 😬 approaches this at 9mins @pace not a mile, seemed to work in my silly head! If you’re out today wrap up, it’s chilly!
You’re just consistently smashed out these strong sessions now and hopefully getting more used to running at these quicker speeds which is great. I think this is going to have a real positive effect on your race times from 5k right up to half marathon. So keep doing what you’re doing, which is being awesome, week in week out.

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!”

Did some yoga Simon! That must deserve 1/2 a point…….😆

SUNDAY

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100 Mins

30 POINTS

100 Mins @ Easy Pace (RPE: 3)

Slowly adding time to your longer runs is the way forward. Keep the effort level down and continue to check in with your form.

TR 60%
Well that wasn’t pretty, but done! The run in emojis 🥴😴💨💩☔️👎🏻 This was one of those runs that felt like it would never end! But alas, it did! I did see the Christmas “tree” in town….. I need to address fueling on a Saturday, I don’t think that’s helping, and I took a gel for the first time-YUCK!!!!