• December 1st - 7th

A good solid start to this plan with 115pts up for grabs. That’s the level you have been working at and close to the max for this plan in truth. So if this week goes well, you know you’re well set for the next 19 weeks, albeit those long runs will be the real challenge. Any issues let me know. But exciting to start a new plan with such a brilliant conclusion. Let’ do this.

115 Points Target

MONDAY

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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!”

0 Points
TR 100%
Day off – definitely needed it after the weekend. Did take the dog for a walk… Responding to your comment about walking up hills as trail marathon prep, since we’ve lived here, I do go out three times a week to the top of the firehills at a decent pace – elevation gain is 350-400ft, so it’s good to recognised that that will help as well. Rest of your thinking for the plan is good. Excited!
That’s great to know that you are already doing the walking as part of your routine. It will definitely help.

TUESDAY

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5 x 1km

26 POINTS

2km WU @ Easy Pace (RPE: 3)

1km @ 5k Pace (RPE: 8)
2 minutes recovery
x5

2km CD @ Easy Pace (RPE: 3)

Classic session. Super simple. The end result being you have a better understanding of your current time for a 5K. Work hard and ideally finish each rep a few seconds quicker than your current 5k pace.

26 Points
TR 95%
Good group at track and I enjoyed that. Pace splits were: 8:56, 8:48 (got carried away chasing Linzi and Kevin!!!) 9:05, 9:24 (the paid for chasing!!) and 9:22. Also just entered the Brighton Trail marathon so Project M is on!
It seems from the Strava comments you kept them in check. So thank you for that. Some good splits in there. Obviously going forward the speed isn’t as much a factor but we will keep efforts in the plan. Nice to have the variety and it means catching up with the team. But well done Rebecca. A good session here.

WEDNESDAY

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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. All as per plan, although probably slower than normal. BTW whilst I was away, I had a cryotherapy session (they were doing an offer for £10! so rude not to). Legs and arm feel good!
Excellent work Rebecca. And glad you feel good. How was the cryotherapy session? For £10 it had to be done right.

thursday

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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 😜

25 Points
TR 95%
Done but strides not on strava. I had lost all ability to think by that point. the run ended up being longer than the 60 minutes. Like you I don’t trust BBC weather – usually I find weather radar more accurate. So planned to run as the blue (rain) had left the Hastings area. Knew it was going to be windy but hey we live by the sea! The rain stayed the whole time and the rain never left!! It was brutal – far worse than P2P this year. Dog love it though! Tried out my new waterproof run jacket and very pleased to confirm it’s waterproof but not windproof! Anyway done and looking forward to my day off tomorrow before another wet and windy one on Saturday! BTW I would like to do the Christmas Eve HHM run – can that be built into the plan?
Huge kudos for getting out there. I thought your dog looked grumpy so glad he loved it too. Those conditions are character building and make us stronger mentally so well done for getting out there. The weather this week does look pretty grim doesn’t it. I’ve added the Xmas Eve Half in as a long easy run. It sits in the plan really nicely actually. Well done Rebecca. Some bonus pts today for those extra mins.

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!”

0 Points
TR 100%
I volunteer at Riding for the Disabled at Fairlight Hall on a Friday. Taught three lessons today so kept warm!
I do remember you saying that. Nice to be able to give something back, especially if you are into the riding as well. Glad you were able to keep warm.

SATURDAY

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120 Mins 🏃‍♀️

36 POINTS

120 Mins @ Easy Pace (RPE: 3)

Long runs are key. Fuel and hydrate well & join a group if you can.

36 Points
TR 95%
Done, not sure how I didn’t quite do the 2 hours. felt tough!
Well done Rebecca. The early elevation will account for the few missing mins, so still max points for this one. Nice to see some of the regulars at parkrun as well. Good route choice as well to miss the worst of the wind.

SUNDAY

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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