New plan and we can do Tuesday evening efforts in the daylight again. How good is that? Keep the other runs easy and smash out the gym work. Any problems let me know. Plan number 11 is a brilliant achievement.

113 Points Achieved

MONDAY

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11 Points
All reps completed. Feeling tired.
What did you get up to in your week off? You should be feeling fresh.

TUESDAY

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20pts | 5-5-3-3-2-1 Mins

20 POINTS

10 Mins WU @ Easy Pace RPE: 3
5 Mins @ 5k Pace RPE: 8 (120 Secs)
5 Mins @ 5k Pace RPE: 8 (120s)
3 Mins @ 3K Pace RPE: 8 (90s)
3 Mins @ 3K Pace RPE: 8 (90s)
2 Mins @ <3K Pace RPE: 9 (90s)
1 Min @ <3K Pace RPE: 9 (90s)
10 Mins CD @ Easy Pace RPE: 3

A good speed session and a chance to increase pace as the reps get shorter. Work hard and enjoy!

20 Points
Great session, went off too quickly after the 1st 5 minute rep but enjoyed the challenge of trying to hold a decent pace on the way back.
Excellent work Mark. Looked really strong tonight and a lovely evening to be out running.

WEDNESDAY

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22 Points
Looking after 3.5-4 Group, including a new member – Hannah. Had to do extra as we got back early. I have persuaded Hannah and Jane to enter the Spring 5K. Strides with Louise and Rachel.
Always nice to have a new member along and great work on encouraging them on entering the Spring 5K. Thanks for leading Mark.

thursday

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15 Points
All reps completed.
Excellent work Mark.

FRIDAY

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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!”

SATURDAY

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9 Points
Jogged back to Glynne Gap after Volunteering at Park Run.
Thanks for volunteering Mark, and for getting the run done.

SUNDAY

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36pts | 120 Mins Run

36 POINTS

Long runs are key. Fuel and hydrate well & join a group if you can.

36 Points
Alexandra Park and Seafront Social Run. Legs felt heavy (I had a Shingles Jab on Tuesday) and was very surprised by the distance I covered when I could have easily stopped.
Well done Mark for digging deep. Perhaps the jab played a part? Maybe just one of those runs. Hopefully you will feel stronger this week.