It’s actually the last week of this 1st plan 😥 I really hope you are keen to stay on as you’ve started making some real progress prior to the illness. I think this week is a good example of how best to approach things going forward with the addition of the spin workout alongside S&C, efforts and the long run. That’s all the ingredients for a really good schedule. Any problems let me know and drop me a message if you are keen to continue up towards HHM.

115 Points Target
126 Points Achieved

I’m so happy with the mix of all exercise and really noticing the difference in my progress

It’s my crazy time of year for work but with focus I can get this done.

A really good week. 126pts. I think the best you’ve done on the plan so far. There’s normally always a way. I’ve got runners doing sessions at 4:30am and 9:00pm on a Sunday evening. I’m not saying we should all do that, but it shows the possibilities. And also having the variety such as the strength work and spin sessions show that it’s not all about the running. Great work Sarah!

MONDAY

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26pts | 8 Mins & 60s

26 POINTS

Recoveries: Take 2-3 mins after the 8 min rep and 60s in between the 60 second reps.

A tough 5k session and the challenge is to see if you can hold your 5k pace in the 2nd 8 min rep when the legs are tired and you’re feeling fatigued.

26 Points
TR 90%
Up for this, this week. Tough session this 8mins
Great work Sarah. Yeah that last 8 mins is always a big challenge at the end of a session but very similar to how it feels towards the end of a 5k. So it’s great training for finding that mental resolve to dig deep and keep going. You did fantastic.

TUESDAY

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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!”

WEDNESDAY

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TR 90%
Lovely session Forgot strides until I drove away and saw all doing them. Also had to rush off. I’ll get confident with these next week.
Well done Sarah. If you find the chance to add an extra 10 mins somewhere in the week that will make up for the missing strides, although it’s not essential. Another good run ticked off 👊

thursday

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15pts | 45 Mins Spin Class

15 POINTS

45 Mins @ Varied Intensity (RPE: 3-9)

A great way to get the heart pumping to some banging tunes. Have fun 😁

40 Points
TR 90%
Smashed a strength session Mat Pilates Bike
I saw that on Strava when doing your new plan. Speaking of which there is a new assessment further down the dashboard with all the details you need for that. Any questions just ask. Very impressive days work. Well done Sarah.

FRIDAY

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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!”

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!”

6 Points
TR 90%
Flow yoga which really helped a tweaky lower leg ready for tomorrow long run
Another 6pts in the kitty. I have 60 mins of yoga down as 6 training pts. So they all add up.

SUNDAY

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36pts | 120 Mins Run

36 POINTS

Long runs are key. Fuel and hydrate well & join a group if you can.

36 Points
TR 95%
This felt great… good company with Mark Dunn he helps with a constant pace. Leg feeling a lot better after my yoga yesterday, quite amazing how it’s eased it out. After I was reflecting back to early summer when I’d feel 2h run was heavy but now it felt pleasant today and always good after.
This is when running gets more enjoyable, when you can smash out a 2 hour run and feel comfortable at the end. It will be one of the benefits of marathon training as your endurance and strength improves. Excellent work Sarah.