You could always do track this week if you wanted to mix things up if you have availability on Monday as you won’t have done the long run the day before. Thursday is a Christmas Day parkrun, ideally at a high effort. Then Sunday I know Sue Mann said she is going to be leading a long run whilst some of us tackle the EOY 10 Miler. Any issues let me know. Keep up the great work Alison and Merry Christmas to you and the family 🎄

I was happy with Tuesday and getting out on Saturday for the Henlow parkrun but wasn’t really able to fit much else in with family plans.

I appreciate these few weeks are always challenging so well done for getting in what you did Alison

MONDAY

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12 Mins Legs

4 POINTS

12 minutes. That’s all it takes. 30s recovery between reps.

4 Points
TR 80%
All done, but completed on Tuesday morning instead.
Well done Alison and no worries about the day change

TUESDAY

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5-5-5-2-2-2-2-2

27 POINTS

*Recoveries:
120 Seconds for the 5 Mins Reps.
90 Seconds for the 2 Min Reps.

A good session to start off with your 5k pace and then pick up the speed as we move into the shorter reps. See if you can finish with your fastest lap in that final rep!!

27 Points
TR 85%
Felt good. Tried to keep the 5k at right pace but tough with wind. Sped up for the 2 mins reps.
Well done Alison, yes the pace will always drop into a tough wind like that, but another really strong session. You’re consistently lately has been excellent.

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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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.

TR 75%
Didn’t make it to Parkrun. Only managed a short 15 min run.
Well done Alison. Anything is better than nothing and I appreciate it’s tricky at this time of year. If you do have time later in the week to add some additional miles that would be great.

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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12 Mins Core

4 POINTS

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

22 Points
TR 75%
Completed the core workout. I also did a 5K parkrun with a 5 min warm up but no cool down. (No strides).
Well done Alison. Thanks for the info, helps with the pts and sounds like a good days work.

SUNDAY

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120 Mins

36 POINTS

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

TR 70%
I didn’t have time to run today unfortunately with family plans. I managed a 25 min power walk but that’s a close as I got.
That’s a shame. Hope you enjoyed your time with the family.