Into the main part of this plan now. So a decent amount of running at the weekend. The 45 mins can be done as part of parkrun. WU, parkrun, CD. Keep it easy though. Any problems let me know. Keep up the great work Jim.

115 Points Target

Well my week went well struggling with getting the swimming done and can’t do it next week as away..

Well done Jim. No worries about the swimming. To be honest if you are going to miss anything, that would be the one session to leave out. Another excellent week with the running.

MONDAY

TUESDAY

26pts | 5 x 1km

26 POINTS

2km WU @ Easy Pace (RPE: 3)

1km @ 5k Pace (RPE: 8)
2 minutes recovery
x5

2km CD @ Easy Pace (RPE: 3)

Classic session. Super simple. The end result being you have a better understanding of your current time for a 5K. Work hard and ideally finish each rep a few seconds quicker than your current 5k pace.

26 Points

All good apart from knee but got it moving eventually and found the evening run great

Sorry to hear about the knee. But glad it eased off. Another strong session with the team. Great work Jim.

WEDNESDAY

22 Points

Love this session no problem with knee and strides were ok

It’s great having HR to run with on a Wednesday. And some of the team do smash out the strides with at the end. Great work Jim!

thursday

10pts | 30 Mins Legs & Core (S&C)

10 POINTS

Squats	45s x 2
Russian Twist	45s x 2
Calf Raises	30s x 2
Plank	60s x 2
Split Squat	60s x 2
Dead Bugs	45s x 2
Wall Sits	60s x 2
Flutter Kicks	45s x 2
Glute Bridge	45s x 2
Single Leg Deadlift	60s x 2
Crab Walks	45s x 2
Side Planks	30s x 2

A solid workout covering all key muscles groups in the legs & core. 30 second recovery between reps! Enjoy 💪

10 Points

Done on Friday smash them but that was a long 30 minutes lol

Long as it felt long or took more than 30 mins. If you download an app called “Exercise Timer” I can send the workout pre loaded so you can follow the prompts. It’s really good. Great job in getting this done though Jim as it really will make a difference.

FRIDAY

SATURDAY

30pts | parkrun & Strides

30 POINTS

parkrun is the best!!! Every Saturday at 9am. A great opportunity to push our effort levels and run alongside other people. Make sure you get there nice and early for your WU & Strides. I normally aim for 8:15 to give myself plenty of time.

30 Points

WU & CD done, strides all good and park run they mucked up the times so awful weather so 28.35 was my time

Great work Jim, tough conditions Saturday and in those situations all you can do is give it your best shot and not worry too much about the time. Really pleased you got all the WU, CD and strides done, they make a big difference in the long run.

SUNDAY

9pts | 30 Mins Swim

9 POINTS

Enjoy. Swimming is a great alternative to running and probably the best form of cross training.

18pts | 60 Mins Run

18 POINTS

Keep that RPE down. You want to be able to run and chat, speaking of which, joining a group can add to the enjoyment here.

Swimming not done but 1 Hour running solo was good and felt ok after.

Well done Jim, especially in those conditions yesterday. Would have been easy to make excuses.