• 20-26th April

The early week is crammed because I have you away at the weekend. Is the 100 mins possible? For track we get to know the session the day before, so I’ll adjust the plan accordingly and may set up a little WhatsApp group for those of the team who do go to track, to put in lap targets and thoughts on the session. I’ll confirm that on Monday. But a good week to kick off the new plan.

111 Points Achieved

MONDAY

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28pts | 2-4-6-6-6-4-2 Pyramid

28 POINTS

Build up to a long interval session like this. Good to practice a variety of paces and dig deep during those longer middle reps.

28 Points
Legs felt slightly heavy especially at the start but it was great getting back into it and swapping marathon stories with Jodie! ✌️ Looking forward to Plan 2!
Yeah I saw you two and imagined your conversation in my head going something like this “well done on your marathon, you’re awesome”….”no well done you, you’re awesome”….”we are both marathon runners, we are both awesome”…..”did I mention you are awesome”…..”who’s awesome? we are”……and so on for the entire session 😂….and every reason to be saying that. Of course I’m sure you were a little more modest but it’s great to share the stories and remind yourself how….what’s the word….awesome you are. Well done for track tonight, good to see you.

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.

10 Points
It was a shock going back to that!
I’m not surprised. I find S&C is much harder after a short break than running. But really well done.

WEDNESDAY

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33pts | HM/Marathon 10km

33 POINTS

2km WU @ Easy Pace (RPE: 3)

5k @ Marathon Pace (RPE: 4)
5k @ Half Marathon Pace (RPE: 6)

2km CD @ Easy Pace (RPE: 3)

A good session to mix up paces. WU & CD very important to slowly build the pace. A flat route is ideal here if you can.

33 Points
I was slightly dreading the distance but once I was half way I felt good. I was surprised I could keep the pace despite stiff legs and the wind. The cool down 2km up the hill home was absolute hell, the last hill to home felt like Everest – I did lots of walking. Overall pleased I got out there and got it done ✅ your training plans have definitely taught me that I am capable of a lot more than I think I am 👍
Yeah this was quite a challenge early in the week after what you’ve done the last two days, but that does mean you can ease off a little now with the two hard sessions done, and hopefully the pace felt ok. I don’t mind that walking the hill back home. I said it to a few people this week that your heart doesn’t know if you ware walking or running and your HR was probably just as high walking up that hill as it would be running on the flat. Fantastic work. You’ve banked a big part of your training already this week.

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
Complete ✅ gained back my one whole pull up again. Woop Woop 🪇
Fantastic. One pull up is impressive. I was looking at the dead hang exercise yesterday and something I might try in the gym. So I have respect for that 1 pull up. Well done Emily.

FRIDAY

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27pts | 90 Mins Run

27 POINTS

90 Mins @ Easy Pace (RPE: 3)

Keep this nice and easy. Focus on good form & efficient running economy. RPE should be around the 3/10 which means you can run and chat.

30 Points
Oops thought I was supposed to do 100 mins. Had a lovely time in the sunshine all the same ☀️
Yeah sorry, I did cut it back because track proved a bit more demanding that first expected, but that’s ok. Bonus pts banked. Great work 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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Rest Day

0 POINTS

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”