Sorry I didn’t get this up earlier. It just slipped my mind. Any problems let me know. But Merry Xmas and well done on completing the first plan.

Not a good week for training.Am determined though to get back to it.Might have to juggle a bit of it round this week I’m not sure yet as it’s hard with school holls.My main aim is like we chatted about the Hastings half this year but I have decided to sign up for rye ancient trails as well.Last year I did the 15k and I know it’s a step up but I’ve signed up for the 30k to challenge myself.Hope this is ok and as soon as kids are back to school I will be full on back to training mode

The best way of looking at this is, most plans finish with a week off. Sometimes two. So no need to put any pressure on yourself, do the best you can this week and start afresh in the New Year. The 30k? Amazing. The best part of that route is definitely the second half, some of the wooded trails are glorious. My favourite race of the year for sure. You’ll love it and we’ll be able to get your fitness up to that level.

MONDAY

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4 Points
TR 80%
All good always enjoy these
Well done Maria. These all make a big difference to the fitness.

TUESDAY

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4pts | 12 Mins Core (S&C)

4 POINTS

A really quick 12 minute core workout!! 30s recovery between reps. Click on the exercise to view a Tutorial.

4 Points
TR 80%
All done
Yes Maria. Excellent work!!

WEDNESDAY

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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!”

thursday

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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.

No worries. I do appreciate these next few weeks are tricky. If you can fit in an extra few mins later in the week, that would be great, but no worries if not.

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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15pts | 50 Mins Run

15 POINTS

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

Did go to leybourne but twisted my ankle doing a warmup on the uneven ground so didn’t take part
Oh no, you are not having much luck at the moment. It is rather bumpy around that lake. Hopefully you recover soon.

SUNDAY

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54pts | 3 x 20 Mins (HM)

54 POINTS

A good opportunity to practice some half marathon pace on your long run. This is a tough session so you’ll be working hard, embrace that. You got this 💪

So just to clarify you start the session with a nice easy 20 minute jog. Don’t worry about the pace here, even if you are slower than your “easy pace” target, this is all about warming up the muscles. Then settle into your half marathon pace for 20 mins.

Once you’ve completed that, you repeat that process two more times, for a total of 2 hours of running, of which half will be at your target half marathon pace. Each 20 minute half marathon section will feel tougher than the previous and you’ll be working very hard in that last block.

You got this!!!

Ankle a little tender but not as bad .Not able to run today anyway
Sounds like it is improving so that is good news.