• January 26th - 1st February

2 great sessions this week combined with your S&C makes 126pts. That’s a decent level to be training at. A couple of nice rest days as well. Monday’s track session is the toughest one we do before HHM as we start to focus on 10k and then HMP more. So keep up the good work and you’ll continue to see improvements in both your speed, endurance and mental toughness. Great work Emily.

136 Points Achieved

Good week! Was really really knackered after that Sunday run!

136pts No wonder you were knackered at the end of it. But really well done. Shows you are working hard and that’s how you make the gains. Excellent work Emily

MONDAY

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30pts | 5-5-10×1-5-5

30 POINTS

10 Mins WU @ Easy Pace RPE: 3

5 Mins @ 10K Pace RPE: 7 (120 Seconds Recovery)
5 Mins @ 5K Pace RPE: 8 (120s)
10 x 1 Mins @ 3K Pace RPE: 9 (60s)
5 Mins @ 10k Pace RPE: 7 (120s)
5 Mins @ 5K Pace RPE: 8

10 Mins CD @ Easy Pace RPE: 3

Another big session here. This is where the magic happens, work hard, hit those paces and you’re going to make some serious gains.

30 Points
TR 90%
Warmup- 10 mins Cool down – 9 mins Oof, that was tough! Was running with a good bunch with some friendly competition which made it really fun! Legs did feel like lead in the first of the 2 final set of 5 mins
That’s as tough as we ever go at track and with everyone peaking in terms of speed we drop the pace slightly now to focus on speed endurance, which is more important for half marathons and marathons. So you’ll be glad to know that was the toughest Monday session we do. And you smashed it. Well done 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
TR 95%
Skipping, kettle bells, press ups, barbell work and burpees Complete ✅
Sounds great. Love a bit of skipping. Great exercise for runners. Well done Emily.

WEDNESDAY

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24pts | 60 Mins Run Hills

24 POINTS

60 Mins @ Easy Pace (RPE: 2-5)

60 mins on the flat is quite different to 60 mins on the hills. So it’s important to differentiate between the two and if you do a hilly easy run, to account for that extra training load and how it might impact the rest of your week.

24 Points
TR 100%
Felt really strong on the hills! Run slightly longer than anticipated – 66 mins
Bonus pts. Love it. Well done Emily

thursday

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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 100%
Felt strong today 🤟complete
It’s a great feeling when you feel like that in the gym. Well done Emily.

FRIDAY

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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.

12 Points
TR 90%
Complete ✅
Well done 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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45pts | 4 x 3km @ HM Pace

45 POINTS

2km WU @ Easy Pace (RPE: 3)

3km @ HM Pace (RPE: 6)
1km @ Easy Pace (RPE: 3)
x 4

2km CD @ Easy Pace (RPE: 3)

Go smash this one!!! A chance to get comfortable running at your target half marathon pace. Try not to go too fast in the early reps when it feels fairly easy.

45 Points
TR 95%
Felt really strong especially in the final set of 3km – weirdly it was more difficult to slow down to do the cool down at the end!
This is huge. Really positive. Cool downs can feel awful sometimes. Sometimes a quicker pace can feel easier, because we are running with momentum, spending less time on the ground, with a lighter foot contact. Excellent run Emily.