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.

100 Points Target
102 Points Achieved

An enjoyable well. I thought Tuesday went well and I really enjoyed pudding dash. No swim but I think I made this up with extra today. I wouldn’t usually do two 1 HR runs back to back but I felt my rpe for pudding dash wasn’t that high and today’s run was easy. I think I might not be able to fit everything in next week though.

Great work Alison. Another strong week and hit the targets. I appreciate this week might be tough so do the best you can and then we can pick up again the following week.

MONDAY

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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!”

TUESDAY

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26pts | 8 Mins & 60s

26 POINTS

Recoveries: Take 2-3 mins after the 8 min rep and 60s in between the 60 second reps.

A tough 5k session and the challenge is to see if you can hold your 5k pace in the 2nd 8 min rep when the legs are tired and you’re feeling fatigued.

26 Points
TR 90%
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.

WEDNESDAY

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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 75%
All done.
Great work Alison. Keep ticking these sessions off and getting stronger.

thursday

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23 Points
TR 80%
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

FRIDAY

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9pts | 30 Mins Swim

9 POINTS

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

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

SATURDAY

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TR 80%
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.

SUNDAY

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25 Points
TR 85%
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.