We just want to keep it light post HHM for a few days, especially the running. So it’s a lower target again. parkrun, focus on effort rather than time. We’ve got that PB banked so we don’t need to be chasing that everytime you do another quick parkrun. I don’t care what the time is, 26, even 27 (it won’t be that high) as long as you just try hard. It’s more a training run than chasing a quicker one. Any issues let me know, back to the higher pts target from next week onwards.

120 Points Achieved

MONDAY

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10pts | Body Combat

10 POINTS

30-45 Mins @ Varied RPE

A good mix of cardio and strength work. Can be a fun session! Have a good one 🥊😁

10 Points
Done my social 🤣 I actually think this is good for putting a bit of fatigue in my legs, now I’m not going to circuits I could do my gym session in Monday and efforts on Tuesday to change it up a bit week to week. Especially on race days!
😂 We can leave it at 10pts, I’m happy with that for now, same as a 30 min easy run? I think you can mix it up week to week. Doing your S&C in the gym gives you more flexibility as you can do them any days, rather than the rigid nature of circuit classes.

TUESDAY

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9pts | 20 Mins Stairs

9 POINTS

A great form of cross trainer for us runners. Take a few minutes to warm up at find your stride but then push hard. You can real bang for your buck with just 20 mins on the stair climber. I hit around level 10 when doing these but find the right speed for you that you can maintain, but you find this tough.

12pts | Body Pump

12 POINTS

A really good way to get your S&C in. A full body workout with barbells will really aid your running and reduce the risk of injury.

24 Points
So I went to body pump instead of doing the strength session. Lou H was there if that gives you points idea. I think body pump again is better than circuits as it’s all weighted. The girl next to me on the magic stairs only lasted 5 minutes. I did those after 30 weighted squats. My quads were very irritated with me Also I’m thinking of doing Worthing 10k on the 3rd May. In the hope of a 10k on. Was going to try running 9min miling I think that’s in the next plan cycle.
Worthing 10k. Fab. Paul has entered and Jax and I were talking about that one. I’ll get us entered soon. Would be a nice day out as a team. Yeah Body Pump worth a few more pts than Combat, but possibly needs tweaking. No worries about the switch, makes sense given your S&C routine is about to change anyway. I love doing the stairs at the end of a leg workout as I come off feeling really strong. It’s nice when someone else next to you gets off much earlier as well 😂 Great work Lou

WEDNESDAY

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22 Points
Oh sorry I was just so used to doing strides I did them with Lou! I wonder why I’m feeling drained and my quads are hurting
You’ve done a lot this Sunday cos we are trying to squeeze things in, hopefully the lighter weekend will help. I think there’s also a reason most plans end at a big race like HHM so we can have a bit of time off afterwards. I’m sitting here now typing this feeling tired and with some discomfort and that’s probably due to Sunday still. But well done on the run and the strides, just a shame what unfolded after that.

thursday

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36pts | 60 Mins @ MP

36 POINTS

A chance to get some important marathon paced miles in. Should feel relatively comfortable, but also like you are running with good form. If conditions are tough or hills are involved, focus on RPE rather than pace.

36 Points
Took this way too hard! Average heart rate on par with my half marathon. Running with Simon is a bad idea! Feel dead!! Garmin is having fit and my vo2 max has tanked! Time for a rest?
So yes, we need to factor that extra effort in this week. When working harder for 80 mins it becomes 36 pts rather than 24. I just noticed spin was a little longer too? So lets just run easy Saturday now. Sounds like that’s you need. A fast parkrun would risk sending you over that line and picking up an injury. I’ve updated the schedule. Good to see you both running together though.

FRIDAY

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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.

10 Points
Done. I’m going to make an effort at park run tomorrow but not kill myself
My advice is run easy tomorrow at parkrun now. From what you’ve said it’s better to take it easy. There will be loads more opportunities for faster parkruns on fresh legs in the future. You are already up to 90% this week.

SATURDAY

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9pts | Easy parkrun

9 POINTS

“Easy means Easy! Not 5k pace, not 10k pace, not even marathon pace. Easy pace!! 😉”

Save those legs for the bigger sessions and enjoy running comfortably among the pack.

Thank you.

18 Points
Well I’m not sure it was easy easy. But Lou was feeling good and at goat ledge she said what are we on for and I just said over 30 and she was like that was shit and so I picked up the pace and she hung on 😌
😂 That is funny. I love her reaction. If we are being honest (not everyone is these days) then that was probably HM pace for you, which is cool, it’s give 18 points which keeps the streak going with 108% for the week. So all in all happy with how it went and a nice rest day tomorrow. Nice to be able to give back and pace someone. So thank you for that.

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!”