Choose Day👇

I’ve doubled up Friday because that would allow Sunday as a rest day. Pudding Dash is in there as a high effort run. So if you did only want to take it easy we’d probably need to do a Sunday run of sorts. So let me know if your plans are to run easy Saturday and I can tweak the schedule. Any other issues just shout, but keep up the great work Alison.

Coach Simon🍊

100 POINTS TARGET

102 Points

MONDAY

rest-day

Rest Day

0 POINTS

TUESDAY

400reps

8 Mins & 60s

26 POINTS

A good session, I felt my stamina and breathing was better today.
Excellent work Aliso, looking at your splits you were ahead of target 5k pace tonight which is great. Feel like you’re running really well right now.

Coach Simon 🍊
26 Points

WEDNESDAY

All done.
Great work Alison. Keep ticking these sessions off and getting stronger.

Coach Simon 🍊
4 Points

THURSDAY

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lo-si

60 Mins & Strides

22 POINTS

I had limited time so instead of 60 mins easy I did a 30 mins 5k at around my 5-10k pace with a warm up and cool down. I didn’t manage the strides.
Good thinking, and that chance up and increased RPE means you still hit the target which is great. In fact, a bonus point banked. Well done Alison

Coach Simon 🍊
23 Points

FRIDAY

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swimming

30 Mins Swim

9 POINTS

Sorry I wasn’t able to fit this in. I’m aiming for a slightly longer run on Sunday.
We saw Mike in Morisson’s on Sunday, but he was on the Chocolate aisle, not the fruit and veg 😂 I suppose it is Xmas. No worries about the swim Alison

Coach Simon 🍊

SATURDAY

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A very fun run. Didn’t do a warm up run (sorry). Slower than expected do to bits that were single file and slippy. Tried to race properly in the drier sections.
Well done Alison. A tricky one to race properly, especially in fancy dress.

Coach Simon 🍊
24 Points

SUNDAY

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To make up for missing Fridays swim and for pudding dash being a bit slow I did extra today. A 1 hour easy run with an extra 10 mins beforehand so 70 mins today plus a 12 mins leg workout.
Oh fantastic. I love this attitude. There’s always ways to make up for missing parts of the training and hopefully you felt good as a result. Really well done Alison, it makes me happy too.

Coach Simon 🍊
25 Points