Slight tweak to the S&Cs, there’s also a check box option if you wanted to tick them off when in the gym. I find it helpful, especially when I can’t get on the machine I want and have to skip an exercise. I’ve tweaked the original plan, simply because I realised the Xmas Eve half marathon would have resulted in 2 long runs and a track session in the space of 5 days, and that’s a lot of miles at this stage of the plan. So I think if you can squeeze in 80 mins this Wednesday and do a fast parkrun, that will make the schedule a bit easier on the legs. But any problems let me know.

120 Points Target
115 Points Achieved

Every session felt set at an achievable level that was still challenging. Another good week.

Really pleased to hear that and a PB to cap it all off. Well deserved as I know a lot of hard work has gone into that in the months before we teamed up. Great work Emily.

MONDAY

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26pts | 8 4s and 2s

26 POINTS

Maintaining your current 5k pace will get progressively more challenging as a session unfolds. So breaking it down in this nature should allow you to maintain that pace for the whole session.

26 Points
Tough session but good fun! Think I kept to the RPEs. That final 2 min rep was brutal 😂
You smashed it. How fast was that last rep? So impressive. It is tough in the moment but when we only have one speed session per week we need to make the most of it, so work hard in those short moments and you’ll make some big gains. Fantastic running Emily.

TUESDAY

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15pts | Circuits

15 POINTS

Always fun to train in a group. Ask for help if unsure on your technique on the exercises.

15 Points
15 min WU- body weight exercises. Partner work out: 1 person does 20 snatches (10kg dumbbell) whilst the other skips x 4 rounds. Thrusters x 10 (8kg dumbells) then burpees x 10 Then 500 on ski erg. Completed three rounds of weights/burpees and 2 of ski Stretches
Ooof!! Sounds challenging. It’s good to have some variety and these circuit classes will always compliment the running well. Great work Emily.

WEDNESDAY

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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
I feel like I kept to the RPE, even on the hilly sections. I felt good afterwoods and felt I had more left in the tank at the end .
Perfect. That’s exactly what we want on these easy runs. Finish them feeling strong and like there is more in the legs. It’s a case of trial and error sometimes with the pace and effort. Some days you’ll feel good and quick, other days tired and sluggish. That’s why it can be good to focus on RPE rather than pace. Well done Emily.

thursday

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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.

TR 68%
Woke up with a sore throat but felt fine during the session. I did the exercises in the order suggested and missed out the final two. It was actually more fun doing things slightly differently and I realised I find the abd/adduction exercises really boring so I’m happy to remove them from thr programme.
Well done Emily. I would say if you’ve got the time keep them in there as they do have a benefit, probably not as much as some of the other exercises. But glad you enjoyed it. We can always tweak it if need be although those that stick to a consistent routine seem to get the best results and as you get stronger you can progress with the weights. If you get the chance, let me know if the weights you use are different to those I’ve got listed and I can update the session.

FRIDAY

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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
TR 65%
Still feel a bit under the weather but I actually felt better in myself after going to the gym. Felt a bit weaker on bench press today and couldn’t do as many reps as last week but otherwise all good 😊
Sorry to hear you are not feeling yourself. There has been a lot going around. Progress is never linear and sometimes we have to take a step back, but stick with it and you’ll be smashing out some PBs in the gym too.

SATURDAY

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30pts | parkrun & Strides

30 POINTS

parkrun is the best!!! Every Saturday at 9am. A great opportunity to push our effort levels and run alongside other people. Make sure you get there nice and early for your WU & Strides. I normally aim for 8:15 to give myself plenty of time.

30 Points
TR 89%
SO HAPPY! And so surprised that I pulled that out the bag after feeling not so good. I felt really strong through which was great too !
You’re supposed to wait a few more weeks so I can get some of the credit 😂 On a serious note though, congratulations Emily, you’ve obviously worked really hard on your fitness for sometime now and this is the reward. I feel like there’s quicker in there too, which is very exciting. You should be really proud of yourself.

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!”