23rd - 29th March

Taper time. Albeit it still looks busy, but it is lighter as you don’t have any speed work this week. Partly to give you extra recovery from HHM as well. My advice would be try and get at least one of the runs this week on the trails. If you are wearing a backpack on race day, wear that for a few of this weeks runs and load it up with food and water, again just as practice for what that fills like. Any issues though let me know. We are so close now. Keep going Emily.

106 Points Achieved

MONDAY

TUESDAY

18 Points

Oo legs are still very sore so stayed on the flat. But it was nice to stretch the legs out!

That first run back can always be hard work, especially the first 10 mins, so really well done for getting out there. I’ve got a leg session in the gym today and right now the thought of it is terrifying. “WAKE UP LEGS!!!” 😂

WEDNESDAY

13 Points

I think I feel similar to how you felt about your leg session! But once I go into it things started to feel better!

That’s good to head. Yeah the body can often take a while to wake up. Another strong session done though so excellent work.

thursday

27pts | 90 Mins Run

27 POINTS

90 Mins @ Easy Pace (RPE: 3)

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.

25 Points

I don’t know why I chose a route with so many steps – I walked up all of them. But It was a really beautiful morning and I knew my legs were still heavy so I only looked at my watch for time. It was a bit short so I’ll make up the minutes on my next run. Very enjoyable 🌅

I think this is good. The closer to our race the more specific we want the training to be, so a hilly trail route, even if you have to walk the steps is fine. In fact, as I have discovered over the past few months, walking up stairs is more beneficial than running on the flat. Not only does our HR get up but we build strength in our key muscles. I’m sure you’ll make up those missing 8 minutes at some stage.

FRIDAY

10pts | 30 Mins Spin

10 POINTS

A good way to smash out some cardio in just 30 mins. You should find you get a good sweat on doing this session.

10pts | Emily Push & Pull

10 POINTS

Let me know if you can merge the two sessions you currently do into one and if you send me a screenshot of the exercises I can then add them to this page.

20 Points

Both sessions complete ✅ My quads feel like lead after that spin 😅

“boom boom boom let me hear say wayo. Wayo”. Or are you too young for that song? Great work Emily. Feed the quads.

SATURDAY

30 Points

I have been truly humbled by the trails this week. Despite that, this was a lovely run! Even after doing all the glens I felt great on the last part of the run. Probably one of my favs this training block! And in reply to yesterday – I sure do know that song 🤣 wayo!

I love the specificity of this weeks training though and I think it’s important to have that understanding that when on the trails pace really becomes the least important statistic. Normally you’d think 13km in 100 mins was slow, but when you factor in the elevation it’s actually really good. And so pleased to hear you enjoyed it so much. Great work Emily

MONDAY

Rest Day

TUESDAY

18pts | 60 Mins Run