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I’ve kept it the same for now but appreciate the knee might be holding you back still. So some easy miles might be a better option. Just a case of taking it one day at a time with an injury like this. Keep me posted and I can tweak the schedule accordingly.

MONDAY

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15pts | 10 x 200 Metres

15 POINTS

*Recoveries: 60 secs

Love 200s. Train faster to race faster. Go smash it. Enjoy.

Missed due to knee
Can you tell your knee to stop being such a dick please. Hope it behaves itself soon. I really do. If no luck in the next week or so then probably best to give yourself a longer break.

TUESDAY

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22pts | 60 Mins & Strides

22 POINTS

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

Missed due to knee. I guess we pause until healed?
Yeah I would say that’s the best approach. Rest up, message me when you feel better and we can discuss how we go forward from there, that would be my best bet. It also comes down to when you need to achieve this goal by and how much you want to commit to it. I have already done next weeks sessions but we can ignore them. I don’t want to keep taking your money if unable to run either, that just feels bad. I’ll wait to hear from you though and really hope it feels better soon, that’s coming from someone that continues to struggle with some knee pain. It’s not fun.

WEDNESDAY

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Rest Day

0 POINTS

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

thursday

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Rest Day

0 POINTS

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

FRIDAY

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17pts | 6 x 400

17 POINTS

Recoveries: 90s – 120s (should roughly match the time it takes to do the 400 metre rep)

Adding to the distance again to improve the speed endurance. Don’t worry if the pace drops a little. In fact I would encourage that here to ensure you keep the speed consistent for the whole rep. Dig deep. These sessions are tough but it’s where our fitness improves and the real magic happens.

SATURDAY

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Rest Day

0 POINTS

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

SUNDAY

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Rest Day

0 POINTS

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

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