Great session Saturday. This is the hardest week on the plan so stick with it. Next week you’ve got 3 recovery days, so if you can get through this week, you’ve got extra rest coming your way. You’re doing great Emily.

125 Points Achieved

MONDAY

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28pts | 3 x 10 Mins (10k)

28 POINTS

Recoveries: 120 Seconds

A really good session if working towards a 10k or even a half marathon to work on speed endurance. This will be tough, but dig deep and focus on staying relaxed, running with good form and hitting those pace targets. You got this.

28 Points
I really wasn’t up to going this evening – probably due to the rain. But as soon as I got onto the track I felt great and felt like a really strong session! Yey 🥳
Yeah that rain came at a bad time, well good time in fact, but we got wet walking down. But you made the right decision and you looked really strong and consistent with those lap times. It’s great when you find someone like Jodie to run the same pace as. That’s one of the benefits of track. Great session Emily. Really well done.

TUESDAY

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12pts | Emily’s Legs & Core

12 POINTS

Let me know how you get on with this. If you need to tweak any of the reps and weights slightly then that is fine. I can change them on here if you want me to.

12 Points
Complete ✅
Always impresses me when the team have done sessions before I have even started work. Well done Emily

WEDNESDAY

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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.

10 Points
Workout complete ✅ In reply to your feedback about combining the legs/arms sessions — I did think about it, but I actually really look forward to the upper body days. They’re a nice break for my legs! Plus, I’m determined to hang on to the one pull-up I can do haha. That said, I was thinking of creating a second leg day that’s slightly different, so I can choose between the two. Especially since I’ve got two leg sessions booked in this week, it might be good to mix it up. I’m also happy to incorporate the bike a bit more, so I could add that into the new session. What are your thoughts?
Yeah happy to put together another leg work out for variety. If there are any exercises you are keen to include in there, let me know, otherwise I can put something together from my library. The bike is ok, but it’s not really that productive in terms of pts. Although if we put some effort in it’s not too bad. I have a 30 min spin session on the system you could try. It’s basically 60 seconds fast, 60 seconds easy x 10, with 5 mins WU & CD. Well done on the arms workout though

thursday

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57pts | 3 x 5km (HM)

57 POINTS

2km WU @ Easy Pace (RPE: 2)

5km @ Half Marathon Pace (RPE: 5)
2km @ Easy Pace (RPE: 3)

5km @ Half  Marathon Pace (RPE: 6)
2km @ Easy Pace (RPE: 3)

5km @ Half  Marathon Pace (RPE: 8)

2km CD @ Easy Pace (RPE: 3)

A good session to practice goal pace. Likely to be one of the biggest sessions in your half marathon training plan.

60 Points
Goodness gracious 😅 The first 5km felt slow and sluggish, and in the second 5km I was battling a stitch — plus there was plenty of shingle to contend with. Finally, in the last set, I started to feel really good, so I added an extra kilometre. I also knew I still had a bit of a way back to the car. The cool down felt like the hardest part! All in all, it was an eventful run, but I’m really happy with how it turned out. In reply to yesterday’s feedback I’d be happy to do a heavy bike session as I used to love spin classes. Other leg exercises I’d be happy to do would be knee ext/flexion. Box or step up stuff, plyometric, lunges, deadlifts 😊
Wow, what a great a run. And this shows how even if you start a run not feeling great, that can change later in the run. Remember that as you’ll have a lot more runs like in training where the first 30 mins feels awful but come the end you feel strong. But this was fabulous and probably the best run so far in this block. Awesome work Emily. I will put together another leg workout later to add some variety.

FRIDAY

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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.

10 Points
I couldn’t face doing my legs and core workout so I tried the solo spin which was super fun but VERY sweaty. I really enjoyed it though, it was nice to do something different. Felt great after as well.
I love this. It shows the flexibility of the plans and I’m always happy if you want to do something like this. It’s great to have those alternatives when the session scheduled just isn’t motivating you. Glad you enjoyed the spin session too. Well done Emily

SATURDAY

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15pts | 50 Mins Run

15 POINTS

It’s important to keep the easy runs easy. Focus on good running form and low heart rate.

15 Points
Squeezed this one in Friday evening as I’m in London all day Saturday. Hard work on the legs and so windy. Looking forward to a couple of days rest now 🥱
Well done Emily. Anything exciting in London?

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!”