• February 2nd - 8th

We are due a new plan but I don’t think that’s worth doing just yet until the foot is healed.

12 Points Achieved

Not a great week for me but glad we got a little run in on Sat. Took the pressure off me as was running with Holly with no expectation. Its something i might do a little more of when we go parkrun touring. And a good idea on an anxious day. Might actually save me saying im not going. Something to think about anyway.

Glad you were able to run. I think the key going forward is to make sure you only run hard once a week, especially if only running 3 times a week. Two need to be easy. Or some weeks we might do Monday/Saturday fast, but then the following week all 3 runs will be easy. There was a point we had 2 of your 3 runs per week fast and that may have caused the problem. It resulted in fast progress, but possibly also the foot injury. What we want is steady progress and no injuries. So that would mean you can do a lot more easy parkruns.

MONDAY

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Had to take alot of extra medication yesterday so feeling quite rubbish today. Will keep plodding on but almost wondering if i should take a break. My mental health has just not been good these last few weekends. But then this could pass. Some running surely better than nothing?
Sorry to hear that. We are at the end of the plan. It’s really up to you. Think given the gains and improvement you made I would urge you to continue, as you’ve done so well and that fitness will soon come back if you carry on. Hopefully my support and the plan gives you that extra accountability and desire to push on.

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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18pts | 60 Mins Run

18 POINTS

Keep that RPE down. You want to be able to run and chat, speaking of which, joining a group can add to the enjoyment here.

As discussed. 2 week break this week and next
Good idea but if you do feel like going for a run during that time, I would suggest still head out.

thursday

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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!”

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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26pts | parkrun

26 POINTS

Running with others can reduce perceived effort so parkrun is a good option as an alternative speed session. 10 mins easy WU & CD please.

12 Points
TR 20%
Wasnt intending to do a little run but we went to Chalkwell Beach parkrun and took Holly. She decided she wanted to do a little run. So heres me running along with Holly in her blue jumpsuit and my massive coat! But 11 min miled on the way back and came in at 41 mins!
That’s cool. Glad you managed to get some running in. As I said, that’s the best approach right now. Just see how you feel, and run if you feel like it, no pressure. I think whilst your progress was fantastic last year it was a lot quicker than I anticipated and perhaps that was where the issue came with the foot. We just pushed that bit too hard too soon. So when we get back on plan we just need to make sure enough of your running is easy, to build that solid foundation. And long term that will bring you the best results, but all being well we should have you back under 30 mins come the summer.

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!”