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Choose Day๐Ÿ‘‡

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Sunday’s 90 min run is the 12k trail race. If you go hard Saturday at parkrun then best to use that as more of an endurance run. Especially with next weeks bit 20 miler coming up. So a nice lighter mileage week but a couple of real quality runs in there. Keep working hard Sarah, still time to make a big difference to your fitness ahead of Paris. You got this.

Coach Simon๐ŸŠ

119 POINTS TARGET

119 Points

MONDAY

rest-day

Rest Day

0 POINTS

Rest Day

0 Mins

RPE 0

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

TUESDAY

circuits

Circuits

10 POINTS

Circuits

Circuits or S&C Class

Always fun to train in a group. Ask for help if unsure on your technique on the exercises.

Tuesdays class was mainly focusing on good bench press technique and core strengthening exercises
That is the only downside with classes some weeks as bench press isn’t really going to help our running. But it’s certainly better than being at home and will benefit you in other ways. So still good. But it’s probably the reason I don’t do classes but do my own workouts in the gym. Well done though Sarah

Coach Simon ๐ŸŠ
15 Points

WEDNESDAY

pilates

Pilates

10 POINTS

Pilates

Always a good session to work on flexibility and strength.

Pump class instead of Pilates but just done with very light dumbbells and the teacher adds in quite a lot of core and stretching in the last part.
Sounds ideal in truth. Probably more beneficial than the Pilates so 2 extra pts going in the training bank. Great work Sarah

Coach Simon ๐ŸŠ
12 Points

THURSDAY

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paul-plan

4-3-2-1-1-2-3-4 Mins

23 POINTS

4-3-2-1-1-2-3-4 Mins

10 Mins WU

Zone 2: Easy

4 Mins (90s Rest)

Zone 6: 5K

3 Mins (90s)

Zone 6: 5K

2 Mins (90s)

Zone 7: 3K

1 Min (60s)

Zone 7: 3K

1 Min (60s)

Zone 7: 3K

2 Mins (90s)

Zone 7: 3K

3 Mins (90s)

Zone 6: 5K

4 Mins

Zone 6: 5K

10 Mins CD

Zone 2: Easy

Pyramid session done. The last 3 and 4 minutes felt tough so I was surprised to see that actually they were quicker than my first set of 3 and 4 minutes! Quite happy with my pace on these as all intervals were faster than my 3k pace target.
That’s fantastic and I think this shows if you bank that consistent block of training then you will start to see the paces improve in sessions like this. Great to read the last two reps were quicker as well. Excellent work Sarah/

Coach Simon ๐ŸŠ
23 Points

FRIDAY

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bonfire

50 Mins & Strides

19 POINTS

50 Mins & Strides

50 Mins @ Easy Pace

RPE: 3

8 x 100 metre Strides

RPE: 8

It’s important to keep the easy runs easy. Focus on good running form and low heart rate. Don’t forget your strides. Very important. 30-60 seconds recovery between strides.

Run back from an early morning gym class. (class had some good squat/hip thrust/glute bridge and core work) Happy I did the run as the weather was grim when leaving the gym. Agreed with myself I would do at least 30 minutes, Got to to the end of my street and was nearly at 40 mins, did go round the block to try and make time up and ended on 45 mins.
Love the fact you are choosing to run back from the gym as well. I assume we didn’t have the class on the plan? So bonus pts? Well done on the extra loop of the block too. Let’s got with 24pts here. Great work Sarah

Coach Simon ๐ŸŠ
24 Points

SATURDAY

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paul-lambert-1

parkrun

26 POINTS

parkrun

10 Mins WU

Zone 2: Easy

parkrun

Zone 6: 5K

10 Mins CD

Zone 2: Easy

Running with others can reduce perceived effort so parkrun is a good option as an alternative speed session. 10 mins easy WU & CD please.

Took it quite easy on parkrun today as Iโ€™m expecting tomorrow to be very tough. We visited another new parkrun for the first time for my friends 100th parkrun. It was very hilly, steep uphill and downhill. Really loved it though, it was a beautiful sunny morning and a beautiful location!
Sensible and sounds like a really good parkrun. Well done Sarah

Coach Simon ๐ŸŠ
18 Points

SUNDAY

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alan-corke

90 Mins Run

27 POINTS

90 Mins Run

90 Mins Run

Zone 2: Easy

Keep this nice and easy. Focus on good form & efficient running economy. RPE should be around the 3/10 which means you can run and chat.

Another beautiful blue sky and sunshine morning in the north east. Really enjoyed this run, it was a lovely scenic course and really well organised with great marshals. Started off with 2k on the beach before heading up onto the coastal path. The beach wasnโ€™t too bad as the sand was very compact, just ended up with wet feet. We stuck to the coastal path for a bit before we dropped down into a place called Holywell dene and followed the trail paths along the river. At 5 miles there was an option to choose your path and go up a steep uphill then or stick by the river and go uphill later. I chose to get the hill over and done with. Once up it was following fairly flat trail paths then old waggonway paths to some playing fields, across the field and finishing with a partial lap of a running track. Really great run and I felt pretty good running it.
Love the desc, ty, helps me paint a nice pic in my event,. I like the alternate route option, not heard that before. So pleased you felt strong as well. A great week of training so well done Sarah

Coach Simon ๐ŸŠ
27 Points

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