27th April - 3rd May

Worthing Sunday? 🤔 If not let me know and I can swap it for a long run. The Tuesday session can be done with the group or closer to home if you prefer and could swap Wednesday and Friday if you wanted to run with the club. So many options, almost too many. Let me know if you want to switch it up. Plan number 2. Let’s fucking go.

109 Points Achieved

MONDAY

10 Points

Plan 2 lets fkn gooooooooooooo here have some emojis 🎉❤️‍🔥🙌🏻🍊🌈👯🏃🏻‍♀️🎃🫁🧑🏻‍🎤👟🦈🐲🍬🍻

Emoji PB. I like it 😂 Did you enter Worthing?

TUESDAY

23pts | 4-3-2-1-1-2-3-4 Mins

23 POINTS

Recoveries:
90s except for 1 min reps which are 60s

Really push that pace here, especially on the 2s and 1s. A chance to really improve your pace and bring that 5k time down. Let’s do this!

23 Points

Absolutely vile 🤢 going to have to start inventing injuries to get out of interval training

I remember reading a comment from an elite athlete who said he wants to grade himself B- for most hard sessions. Why? Because if you push yourself to the limit, you’re going to explode or like you, probably not enjoy it. So perhaps, and only perhaps, as I do want you to work hard, you were a little swift. If you look at the target paces (4:36 & 4:34) you were well ahead. Strava has you at 3:38 at one point 🤯 on the shorter reps. Ideally being ahead of our goal paces is great but just by a little. If we train too far ahead of goal paces it will lead to potential burnout and also poor pacing on race day. All that said, I’m delighted you pushed hard and got the most out of the session, but going forward don’t be afraid to ease off a touch, nail those target paces, enjoy it a bit more and make gradual gains.

WEDNESDAY

12pts | Lucy’s S&C

12 POINTS

See how you fair with this session for now and we can always make some changes. It’s a strong all round workout that covers all fundamental movement patterns along with all the key muscle groups. If there is any area you feel is particularly weak and needs work I can add different exercises in. I like to keep the S&C simple and those that have stuck to their routines and not made continual changes have made real progress.

12 Points

👍🏻

Bish, bash, bosh, hopefully not as vile as efforts.

thursday

FRIDAY

24pts | 80 Mins Run

24 POINTS

80 Mins @ Easy Pace (RPE: 3)

Try and keep it easy. It all depends on your current level. If slowly adding time to your long run the last 10-20 mins might be tough. Focus on good form.

24 Points

✅

One of those nowt to report runs. Fair enough. Gotta be a good thing.

SATURDAY

SUNDAY

45pts | 10K Race

45 POINTS

2km WU @ Easy Pace (RPE: 2)
8 x 100 metres Strides (RPE: 9)

10km @ 10km Pace (RPE: 6-8)

2km CD @ Easy Pace (RPE: 3)

Control what you can. The warm up, strides, getting the early pace right and staying positive when it gets tough. You got this!! If it’s a hilly route do your research.

What a lovely day out thanks for suggesting it! Could have done without the 10k in the middle, that part was hard. But actually quite pleased with time considering how tough it felt and was able to finish strong (trying not to moan can you tell?)

Great that you were there. Bagged yourself some new trainers and possibly a new accountant (honestly what she charges me is crazy cheap compared to the last firm I used). In hindsight was it the best move so soon after Brighton, perhaps not. But you still ran well and bagged a good time. You’ll be beating that in no time. The addition of little things like WU Drills, strides and CD can help, but I won’t be too mean with the pts.