• February 2nd - 8th

This is your biggest week of the plan so far, so hopefully you feel fresh on your return. Sunday’s run could be done with the normal Sunday long run gang. If the route is hilly, focus more on RPE than pace. But it’s good practice for both HHM and London Landmarks.

MONDAY

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15pts | Sue M Mon Gym

15 POINTS
Farmers Walk 2 x 70 Secs (14)
Spanish Band Squats 3 x 30s
Box Step Up 3 x 12
Kettle Bell Reverse Lunge 3 x 12
Leg Press 2 x 12 (70)
Rear Delt Fly Machine 3 x 12
Seated Row 3 x 12 (40)
Hip Thrusts 2 x 10 (20)
Kettlebell Deadlift 3 x 12
Swiss Ball Squeeze 3 x 12
Swiss Ball Dead Bug 3 x 12
Side Planks 3 x 30s
Calf Raises 3 x 10 (5)

Always feel free to tweak a few exercises if you want, just try and avoid working the same muscle groups twice.

23 Points
TR 100%
Both session done. Felt good Fit ball instructor was off sick. The replacement session was hard a mixture of fit ball and weight’s. Plus a very fast warm up session using the fit ball and some zumba dance moves. Still able ti use same weight’s so please
Excellent work Sue, that is very positive. A great start to the new week.

TUESDAY

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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!”

Felt jet lag today. No energy.
Rest up Sue

WEDNESDAY

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15pts | Sue M Thurs

15 POINTS
Stair Master 5 Mins
Wall Slides 10 x 3
Leg Extension 3 x 12 (20)
Goblet Squat 3 x 10 (12)
Lat Pull down 3 x 12 (40)
Kettle Bell Reverse Lunge 3 x 12
Side Lunges 3 x 10 (3kg)
Ab Crunch 3 x 12 (25)
KettleBell Swings 3 x 12 (16)
Farmers Walk 3 x 70 Secs (12)
Plank 3 x 45s
Chest Press 3 x 10 (25)
Cable Torso Rotation 3x 12 (10)

Add in a few more of the new exercises if you want. But overall this is still a very good all round workout.

37 Points
TR 90%
All session completed. Good gym session Lead the 4 Mike plus group. Pace slow as I was running with the back runners. Tackled hills for the first time since Christmas. Felt strong and didn’t need to stop going up. First strides since Christmas . Pace slower than I was doing.
Excellent day of training Sue

thursday

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6pts | 60 Mins Yoga

6 POINTS

Flexibility is definitely very important to runners and yoga can help in that area!

26pts | 8 4s and 2s

26 POINTS

Maintaining your current 5k pace will get progressively more challenging as a session unfolds. So breaking it down in this nature should allow you to maintain that pace for the whole session.

32 Points
TR 60%
Both session completed. The efforts was a struggle. 1 because 1 st effort session since before Christmas. 2 I had to battle wind and rain. 3 it was only 12 hours after Wednesday run 4 I was on my own. Didn’t quite hit 5k & 3 k pace Avg pace 10.45 min / mile. Yoga session has aid my muscle recovery.
Don’t worry about the pace. As you say, first efforts back and conditions were tough, so well done for completing it Sue

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!”

TR 60%
Had a nice 4 mile plus walk from Hastings to Bexhill.
I do love a good walk.

SATURDAY

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15pts | 50 Mins Run

15 POINTS

It’s important to keep the easy runs easy. Focus on good running form and low heart rate.

15 Points
TR 90%
50 min running done 13 min warm up Drills 34 min parkrun 8 min cool down Stretches Wet & windy. So wet & cold could not relax into a good posture.
It wasn’t much fun out there once the rain came down. But well done Sue

SUNDAY

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38pts | X Country (Race)

38 POINTS

10 Mins @ Easy Pace (RPE: 3)

XC Event @ Varied Pace (RPE: 8)

10 Mins @ Easy Pace (RPE: 3)

XC is hard, but that also means it can be great for improving your fitness if you work at the right intensity.