• January 5th - 11th

In the build up to the spring we’ll do some half marathon sessions as well as long runs, this will help get you in prime shape to run a strong time at HHM as well as building the endurance for the marathon. Another strong week with plenty of gym work in there too to keep building on the good work you’ve done to this point. Any problems let me know.

117 Points Achieved

Hard squeezing it in but getting those points was great motivation!

A very good week. I’m glad the pts helps the motivation. I like the idea that the team won’t just say, “ah doesn’t matter if I miss that session this week”, well actually, it does, because of the pts and the 100% club 😂 Another excellent week Emily, really well done.

MONDAY

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28pts | 8-6-6-4-4

28 POINTS

*Recoveries: 2 Mins Between All Reps

Big session this so start off at 10k pace and then look to hit 5k pace for the last 4 reps. Always focus on running tall and staying relaxed.

28 Points
TR 90%
These chilly runs are tough! 🥶 but it was good to have a run along that stretch of seafront- I’ll utilize that bit more in the future! Thanks for the advice about the rule of thirds – I’ll keep that in mind for the rubbish runs 😂
Well done Emily. Sometimes it’s about finding a way or solution rather than making excuses. Would have been easy to use the track being closed as an excuse, but you still found a way to get it done. When it snowed heavily one year I did my 60 mins round and round in circles on a small part of my local running pitch. Ended up creating my own little path into the snow which I could run on, if there is a will, there’s a way.

TUESDAY

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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 85%
Complete. Upper body felt a bit wobbley after a couple of weeks out!
Well done Emily. Good to get back in the gym. I found your description funny. We really enjoyed Six, very funny in places.

WEDNESDAY

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19pts | 50 Mins & Strides

19 POINTS

It’s important to keep the easy runs easy. Focus on good running form and low heart rate. Don’t forget your strides. Very important. 30-60 seconds recovery between strides.

19 Points
TR 75%
Pretty tired from going to see Six the night before but loved the show! ✨felt quite sluggish but the strides felt good at the end
It was great wasn’t it. I saw how early you got up to do this. So respect. I thought getting up at 7am the next day was exhausting. 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.

15pts | Circuits

15 POINTS

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

27 Points
TR 90%
Legs felt good this morning and during the class. Circuits: squat jumps/pressups/russian twist/sit up x 3 rounds at 30 seconds then 15. “Simon says”: butt kicks/star jumps/burpees 2mins. Front and lateral delt raise with dumbbell/plate 2 x 15. Circuit: lunges/goblet squat/ bicep curl/plate press/RDLS/tricep ext – skipping between each strength ex – 30 seconds each station. To finish: partner does wall sit whilst the other does 50 tricep dips 😖
Ouch!! Sounds exhausting 😂 Great work though Emily and glad the legs felt good. You’ll end up with great arms doing that many tricep dips.

FRIDAY

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33pts | 5K Marathon Pace/5K HM Pace

33 POINTS

2km WU @ Easy Pace (RPE: 3)

5k @ Marathon Pace (RPE: 4)
5k @ Half Marathon Pace (RPE: 6)

2km CD @ Easy Pace (RPE: 3)

A good session to mix up paces. WU & CD very important to slowly build the pace. A flat route is ideal here if you can.

33 Points
TR 95%
I didn’t connect my watch to my phone before I left for my holiday 💔😖so you won’t see my stats til next week. i think I went through the 5 stages of grief before the run. First half I was HUMBLED by the weather. Second half was amazing! Felt like I was flying (probably because the wind pushed me along). Felt great after and so glad I did it!
Huge respect for you finding the time to get this done before going away. A good lesson that if you stick with it, the feelings can change and to feel that good at the end of the session is always a real positive. Excellent work Emily.

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!”