• January 26th - 1st February

Big week, but if you look at the pts they are evenly spread, with a couple of 30pts days, but never really pushing too hard this week. So hopefully having is consistent will help. Any issues let me know. You could do a little bit on the elliptical and drop the stair climber to 20 if you prefer? 20 mins on both equates to the same points. Keep up the great work Lou.

144 Points Achieved

Struggled a bit with my stomach but it is gradually improving. Didn’t quite manage everything in the training plan this week but better than last week!

Given the challenges thrown your way that was a really strong week. I have you down for 98% of the training. Which is amazing in the circumstances. Well done Lou

MONDAY

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12pts | 40 Mins Run

12 POINTS

The biggest mistake we can make with these recovery runs is running too fast. This will mean when our harder sessions come round we are still fatigued and not able to put enough effort in to make the necessary gains.

12pts | Body Pump

12 POINTS

A really good way to get your S&C in. A full body workout with barbells will really aid your running and reduce the risk of injury.

24 Points
TR 70%
Done
Well done Lou, hope you are feeling better now!

TUESDAY

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15pts | 50 Mins Swim

15 POINTS

50 Mins Swimming @ Easy Pace (RPE: 3)

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

15 Points
TR 70%
👍🏻
Well done Lou

WEDNESDAY

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25pts | 1km & 200s x 5

25 POINTS

2km WU @ Easy Pace (RPE: 3)

1km @ 10K Pace (RPE: 7)
200 Metres @ 3K Pace (RPE: 8)
120 Second Recovery
x 5

2km CD @ Easy Pace (RPE: 3)

Another TRC inspired running channel which apparently was the reason one of their presenters got their marathon time down from 3:40 to sub 3:00 🤔 Hopefully it has the same effect for you.

TR 70%
Abandoned. Stomach not healed enough. I think short reps may be ok.
Not a disaster as with the extra WU/CD and strides you got 18pts based on my maths which is the equivalent of a 60 min easy run. So always take the positives if you can.

thursday

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9pts | 30 Mins Elliptical

9 POINTS

30 Mins Elliptical  (RPE: 6-7)

A good way to boost cardio whilst reducing the risk of injury. The elliptical can tone muscles and improve endurance whilst being gentle on your joints.

18 Points
TR 70%
Done
Well done Lou!

FRIDAY

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18pts | 30 Mins Stair Climber

18 POINTS

A great form of cross trainer for us runners. Take a few minutes to warm up at find your stride but then push hard. You can real bang for your buck with just 30 mins on the stair climber. I hit around level 10 when doing these but find the right speed for you that you can maintain, but you find this tough.

4pts | Strides

4 POINTS

8 x 100 metre Strides (RPE: 8)
60 second recoveries

A chance to really focus on exaggerating perfect running form. Best done before a session or after an easy run. Not a sprint. CLICK HERE for more details.

6pts | 20 Mins Run

6 POINTS

20 Mins @ Easy Pace (RPE: 3)

Start off slowly, don’t worry about pace. Just tick off those minutes and run with a smile 😁

12pts | Body Pump

12 POINTS

A really good way to get your S&C in. A full body workout with barbells will really aid your running and reduce the risk of injury.

40 Points
TR 80%
A variety today. Enjoyed it
That’s a real mix. Glad you enjoyed it and at the end of the end of the day if we enjoy the training and for the most part stay injury free, that’s what really matters, doesn’t it? Well done Lou.

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.

TR 80%
Only managed 105 mins. Stomach got progressively worse. Stopped at 8 miles. Walked for a bit until it eased, then continued but it worsened again. Frustrating as I felt quite strong otherwise and was running comfortably.
Sorry to hear the stomach is still an issue. But glad you are feeling strong. Hopefully next week will be an improvement.

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!”