• February 2nd - 8th

We’ve done so much good work in recent weeks. If we can just keep that going for another 4 weeks (including a recovery week next week), then you will be primed for those Spring half marathons. So keep up the great work Jo.

MONDAY

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28pts | 15-10-5 Mins (10k)

28 POINTS

10 Mins WU @ Easy Pace RPE: 3

15 Mins @ 10K Pace RPE: 7

10 Mins @ 10K Pace RPE: 7

5 Mins @ 5K Pace RPE: 8

10 Mins CD @ Easy Pace RPE: 3

Recoveries: 2 Minutes

Quality 10k session. These are the runs where the magic happens.

TUESDAY

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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!”

WEDNESDAY

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thursday

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15pts | 45 Mins Spin Class

15 POINTS

45 Mins @ Varied Intensity (RPE: 3-9)

A great way to get the heart pumping to some banging tunes. Have fun 😁

FRIDAY

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SATURDAY

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36pts | 120 Mins Run

36 POINTS

Long runs are key. Fuel and hydrate well & join a group if you can.

SUNDAY

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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!”