6th-12th April

Some of us will be meeting up Monday evening for a little session if you wanted to join. There is also the HR Spring 5K on Wednesday as another possibility, if you are free? Let me know if that one appeals and we can switch things around. Another strong week though as we continue to lay down the foundations for progression.

85 Points Achieved

MONDAY

20pts | 16 x 200

20 POINTS

2km WU @ Easy Pace (RPE: 3)

200 Metres @ Target Times (RPE: 9)
60 Sec Recovery
x 16

2km CD @ Easy Pace (RPE: 3)

A real opportunity to work on both speed and good running economy. Train faster to race faster. Love 200s. Go get ’em!

20 Points

16 x 200m at 44 – 47 secs each. Ouch. Thanks Simon!

I love 200s. A chance to run at a pace that we just don’t get to do otherwise. And it’s even more fun to get such a great group down there. So thanks for running. To be clear. My Tuesday sessions are £2. This week because of the HR race I cancelled that and just did a Monday session (no track) which was free to everyone. But thanks for the £2, we can credit that to last week. You smashed it and really helped Lou too and that’s one of the added benefits of running in a group compared to running solo.

TUESDAY

WEDNESDAY

6pts | Home Legs/Core – L1

6 POINTS

*reps/seconds on both sides

If some of the sets/reps are too demanding at first, just do what you can, you can always build up to 60s slowly. Wall sits and planks in particular can be tough, so just go to the point you feel you need to stop and repeat that time, even if it’s only 20s.

Not sure how to move from Wed to Fri. My quads and glutes still pretty sore after Monday’s session. Am going to leave strength training today and pick up on Saturday if all feels good.

Yeah sensible to take that extra rest if need be. I can always reschedule stuff if you want, just drop me a message, only takes me a few seconds. Hope the legs are better recovered now (Friday)

thursday

2pts | Stretches

2 POINTS

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

18pts | 60 Mins Run

18 POINTS

Keep that RPE down. You want to be able to run and chat, speaking of which, joining a group can add to the enjoyment here.

21 Points

Stretches done. Run @ 6:45/km for just over 10km, 70 mins. In zone 2 for 73% of time compared to last week’s 10km at same pace for which I was in zone 2 for 10% of the time.

Yeah heart rate data looks great hear and only spiked up an over the hills, so perfect pacing really and just what we want for the easy runs. Should mean a quicker recovery along with getting all the aerobic benefits we want from these sessions. Well done Matthew.

FRIDAY

6pts | Home Legs/Core – L1

6 POINTS

*reps/seconds on both sides

6 Points

30s plank 30s wall sits All done.

Great work Matthew. 30s is decent to start with and you’re slowly build it up.

SATURDAY

6pts | Home Legs/Core – L1

6 POINTS

*reps/seconds on both sides

Rest Day

0 POINTS

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

6 Points

Slightly reduced split squat – 7 reps for each leg to avoid twinge as run tomorrow. All done.

That’s fine. Again tweaking it to suit your current level is sensible. Well done for getting it done Matthew.

SUNDAY

2pts | Stretches

2 POINTS

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

30pts | 100 Mins Run

30 POINTS

Slowly adding time to your longer runs is the way forward. Keep the effort level down and continue to check in with your form.

32 Points

16.7 km run, 6’28″/km, 1hr 47 mins. Will do stretches tonight. Update: was away this weekend. Missed stretches. Will do today (Mon 13th)

Well done Matthew. That’s a strong run and an excellent finish to the week.