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3 hours is scary. But you know you can run 2 hours fairly comfortably, so in fact it’s only the last hour you’ll be working hard and mainly running on tired legs, at know point will you be breathing heavily like at track. It’s also the mental challenge of just ticking off the miles. If you have time a point to point is great. One of my favourite marathon runs was going to Eastbourne for their parkrun. I made it with seconds to spare and I got there feeling so smug that I had run all the way from Hastings. Might take some planning logistically but just the sort of thing to consider. Hastings to Camber is another long run I’ve really enjoyed in the past, and if it’s windy, pick a route where you’ll have the wind on your back. Any problems with the rest of the schedule just let me know. You got this.

134 Points Achieved

Good week! Starting to feel more confident with the longer distances now!

That’s 3 excellent weeks on the spin and you’re 5th in the 100% club so a star is coming your way (it’s like being back at primary school 😂). Great work Emily. Those long runs will get easier, the more often you do them.

MONDAY

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28pts | 15-10-5 Mins (10k)

28 POINTS

10 Mins WU @ Easy Pace RPE: 3

15 Mins @ 10K Pace RPE: 7

10 Mins @ 10K Pace RPE: 7

5 Mins @ 5K Pace RPE: 8

10 Mins CD @ Easy Pace RPE: 3

Recoveries: 2 Minutes

Quality 10k session. These are the runs where the magic happens.

30 Points
Warm up 9.27 mins Cool down 10 mins Felt really good considering I did my big run the day before
Yeah I would be careful of the back to back tough runs. Perhaps an oversite on my part for not seeing that in advance. But if we can avoid that as often as possible, although I appreciate it’s easier said than done sometimes. But super impressed with how well you are running right now. Fantastic session Emily.

TUESDAY

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10pts | Circuits

10 POINTS

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

15 Points
Complete ✅
💪

WEDNESDAY

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12pts | 40 Mins Run

12 POINTS

The biggest mistake we can make with these recovery runs is running too fast. This will mean when our harder sessions come round we are still fatigued and not able to put enough effort in to make the necessary gains.

18 Points
I decided to do my run whilst the car was in the garage, which was longer than I expected so I ran a bit longer too. It was nice to be out in the sun but my legs are starting to feel tired. Circuits was quite leg heavy too ….so I’m wondering whether to skip the legs tomorrow, so they aren’t too tired for Saturday? I might do the core section still and find a mobility workout ?
Yeah sometimes it’s good to listen to the body and take some extra rest. Plus you banked some extra pts here too which is good as well.

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.

Just did some abs and some stretches in the evening as still getting DOMs from Tuesday 🥲
That’s the only risk with a circuits class is the unknown factor in terms of the exercises. Perhaps something we should factor in closer to race day as we don’t want DOMS the week of a race. 5 points for stretching and some core work though, and with the extra 20 mins run the other day you are on target

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.

12 Points
Complete ✅ Squeezed 20 mins on the bike at the end!
Bonus! Ahead of target now even with a missed gym session. This week has been a good example of how to adapt, be flexible and still hit your targets. Well done Emily

SATURDAY

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54pts | 180 Mins Run

54 POINTS

Time to make sure your fuelling and hydration is on point. 30-60g of carbs per hour. The longer the run goes on the tougher it will get.

54 Points
Really pleased with how it went!
So pleased to hear that. 180 mins is a big milestone and should be a good confidence boost. Well done Emily

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!”

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