Welcome officially to the team. Two big runs this week. Tuesday is a chance to dial in that 5k pace ahead of Sunday. Speaking of which, treat the event as a free hit. No pressure with it being the first week of the plan, work hard but just lay down a marker. It will then be a good target to be over the next 16 weeks. Keep the heart rate down on those easy runs. If you do want to switch up the schedule to fit in some club runs, just let me know.

106 Points Achieved

MONDAY

3 Points

Bit of hamstring tightness in one leg from officiating long jump on Saturday, seemed to loosen off a lot after this.

How do you get a niggle from officiating the long jump? 😂 Doing the long jump I get, officiating. Although some of the way my runners get injured, nothing surprises me. Right now I have runner out because of a water slide 🤷‍♂️ Glad the stretches helped. Be careful with the efforts, especially the shorter reps.

TUESDAY

20pts | 5-5-3-3-2-1 Mins

20 POINTS

10 Mins WU @ Easy Pace RPE: 3
5 Mins @ 5k Pace RPE: 8 (120 Secs)
5 Mins @ 5k Pace RPE: 8 (120s)
3 Mins @ 3K Pace RPE: 8 (90s)
3 Mins @ 3K Pace RPE: 8 (90s)
2 Mins @ <3K Pace RPE: 9 (90s)
1 Min @ <3K Pace RPE: 9 (90s)
10 Mins CD @ Easy Pace RPE: 3

A good speed session and a chance to increase pace as the reps get shorter. Work hard and enjoy!

20 Points

Good: Hit all paces Didn’t feel hamstring after the warm up Really enjoyed the season Got some speed going in last rep Bad: The 2 min rep was badly paced went out too quick and suffered Felt harder work than expected but it was surprisingly humid tonight

The splits look great on Strava, really impressed. Tough to do that solo. If you have any club mates, obviously don’t try and detract from the club sessions, but reach out, let them know you’re working with a coach and these sessions are planned for you, you might get some company which will help as well, even if you’re different paces. I had a group of 20 last night do this together, we just turn at the halfway point of each rep. Anyhow, I digress, a great start to the plan and glad the hamstring held up well. Excellent work Laura.

WEDNESDAY

2pts | Stretches

2 POINTS

A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.

8pts | Gym Legs/Core L1

8 POINTS

A good all round session to work the legs and core. You should have built up to this fairly gradually, so don’t dive in head first as you want to take your time building your strength. Be sensible with the weights to begin with.

If short on time combine 2 exercises together (superset) them to save on the recoveries. Ideally one leg exercises and one core exercise where possible. Eg squats and planks.

22pts | 60 Mins & Strides

22 POINTS

Keep the RPE down, have a chit chat & Don’t forget those strides 😜

30 Points

Busy evening of run, then then strength session and finally stretching. Run went well did most of the easy running off road by the river bank and strides up a quiet road. Easy portion felt easy and relaxed and enjoyed the route, strides felt solid and worked on form more than anything else. Got strength done tonight as bank holiday is leaving me short of time, can tell it’s been a while since I have done core work, went very sensible on this session with Sundays race in mind. Hoping the stretching helps recovery after a full on day.

Wow busy day, but I do appreciate this weekend is different to most, so well done for getting it all done. Running by the river sounds lovely. I really should do more trail running myself as I know it’s good for the soul. Great work Laura.

thursday

24pts | 80 Mins Run

24 POINTS

80 Mins @ Easy Pace (RPE: 3)

Try and keep it easy. It all depends on your current level. If slowly adding time to your long run the last 10-20 mins might be tough. Focus on good form.

24 Points

Got out with the club for most of this, really nice chatty run tonight. Legs felt a little tired but to be expected after a good few days of training. Hoping a round of golf is what they need tomorrow morning.

Great work Laura, lovely to be able to run with the club as well.

FRIDAY

3 Points

Petty tight in places today as expected have done some extra work on the glute which is the main source of tightness as well as the standard routine.

Well done Laura, yeah keep monitoring things and you find the current level of training does leave you tight, then we can look to ease back slightly. Sometimes working with a new client can take a few weeks to find the right level. But hopefully the stretching will help

SATURDAY

SUNDAY

26pts | 5K Race

26 POINTS

I’m a big fan of consistent splits. With any race avoiding getting swept away with the crowds is key, so focus on that early pace and hold back, settle into a rhythm. Km 4 is often the hardest, so zone in on 4 and dig deep. You got this!

26 Points

Super happy didn’t go full out with being at start of block but tried to keep consistent effort throughout the race, legs felt strong throughout and on a flat course wouldn’t have been far off a pb I think. Big confidence boost to start this block after such a disappointing 10k a few weeks ago.

So pleased this went well. I’ve actually ran some of my best races at the end of a tough week of training, not sure why. I appreciate you have worked hard this week though and will continue to listen to the feedback, just to make sure we have got the training pts right. But an excellent start, so really well done Laura.