Track Monday? Other options for some speed work are my group Tuesdays evening or the track Tuesday morning (10-11). Tuesday morning a small group turn up and do their own thing. If you do make it, keep it steady, especially at first, it’s quite a big jump up from doing the easy runs and we don’t want to cause any damage. To compensate the long run is shortened a bit. Keep up the great work Sally. Any problems let me know.

114 Points Achieved

MONDAY

27pts | 15 Mins & 5-4-3-2-1

27 POINTS

Recoveries: 90 seconds all reps

Credit TRC for this one. Imperative to stick to half marathon pace in that first 15 minute tempo. Otherwise you’ll be too fatigued to hit target 5k pace in the shorter reps.

27 Points

Thought that was going to be a real struggle today as legs felt heavy. But bloody loved it and felt good, probably running bit faster than I should have but felt good. It was tough but really thrived on the challenge this morning 😀

So pleased to hear that. I really enjoy sessions like this and having targets to work towards, it’s what motivates me personally so can understand why you would enjoy it. Sounds like it went really well though which is huge as that is a pretty tough session to start with. Well done Sally. Excellent start to the new week

TUESDAY

17 Points

56 minute swim sesh completed. Felt a little fatigued before got in, but once there was a solid session and much enjoyed 😀

Often the way with any form of exercise where you feel much better at the end than before you start. Some bonus pts coming your way for the extra 6 mins. Well done Sally

WEDNESDAY

thursday

FRIDAY

33 Points

After a whirlwind 48hrs in Edinburgh and feeling very tired this run needed to get done today as knew I wouldn’t get it done on Sunday after a long day at work. Loved this run again running in the rain 🤣🤣 Actually ran 9 mins over today as made sure ran to my door as would have got cold walking as I was soaked 😀 Positive for today was that HR was good for me and had a lower average HR and was running at quicker paces and had a fair few little climbs as well 😀

So much respect for getting this done after what must have been a very tiring 2 days away. But sounds like you are making gains with the fitness with both the pace and HR dropping. That’s always a good sign. Loving how much you are enjoying the plan too. Can’t tell you how happy that makes me. Bonus pts for the extra 9 mins which means you can cut Sunday’s run short if time is of the essence.

SATURDAY

12pts | Sally Legs & Arms

12 POINTS

Another strong workout and still important we include some upper body exercises in the training.

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.

22 Points

I don’t really know what to say about that session other than that was complete mind over matter this evening as the body was feeling tired. Pushed through and got it done, kept telling myself can’t not be in the 100% club so not getting it done was not an option 🤣🤣

That’s why I love the 100% club. It’s really motivating the team. Trust me, no matter how fit you get, there will be days like this. I had one on Friday, felt awful on the stair climber but just got it done. So great work Sally.

SUNDAY

15 Points

I was so not feeling this today after work and head was not in it, but knew had to get it done 😀 Just kept thinking one foot in front of the other and got it done, but actually felt much better after doing it 😀

Rarely will you ever regret a run. Unless you fall over crossing a road in front of traffic or have to shit in the woods (both have happened to me in the past) but otherwise even on days it feels tough, you normally end on a high. Great finish to the week Sally. Perhaps in future I’ll keep some of my worst running experiences to myself though. 114pts for the week, best since you signed up.