Nice to mix it up a little and get some speed in the legs this week. Fitness should be in a good place right now so a chance to run a decent parkrun, depending on the location of course. But still getting some good volume in the long run. Also good to reduce the miles a touch ahead of next weeks 20 miler. Any problems let me know but keep up the great work Andy.

129 Points Achieved

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!”

Rest!
Love a good rest day.

TUESDAY

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23pts | 7-5-4-3-2-1 Mins

23 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

7 Mins @ 5K Pace (RPE: 8)
150 Seconds Recovery

5 Mins @ 5K Pace (RPE: 8)
120 Seconds Recovery

4 Mins @ 3K Pace (RPE: 9)
120 Seconds Recovery

3 Mins @ 3K Pace (RPE: 9)
90 Seconds Recovery

2 Mins @ 3K Pace (RPE: 9)
90 Seconds Recovery

1 Min @ 3K Pace (RPE: 9)

10 Mins CD @ Easy Pace (RPE: 3)

A nice progression speed session. Start of at 5k pace for the first 2 reps then look to crank it up and finish off really strongly. Go smash it! You got this.

23 Points
Really enjoyed this one again. Nice structure! Once id done the 7mins, knew I could do the others 😀 Pushed it on the last few, 3, 2 and 1 minute segments. And got some good pace
I love looking at the Strava splits for sessions like this where that pace continues to come down, sneaking under 5 mins per km towards the end there. Another strong session so really well done Andy/

WEDNESDAY

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10 Points
Swapped Circuits to Friday this week as class was full. Did pilates at home instead today. All good, no issues
Nice. Always happy if you need to do a switcheroo. And well done for not just lazing at home

thursday

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19pts | 50 Mins & Strides

19 POINTS

It’s important to keep the easy runs easy. Focus on good running form and low heart rate. Don’t forget your strides. Very important. 30-60 seconds recovery between strides.

22 Points
Went with the slightly quicker 5k group to run a little faster. Did extra after to total 50mins. Strides felt quite tough, hard to get legs working – they stiffened up a little following the run. Enjoyed run club
Perhaps the slightly quicker pace then effected the strides? The legs may have been that little bit more fatigued. I’ll chuck some bonus pts your way though for pushing your boundaries a bit. Great job Andy

FRIDAY

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15pts | Circuits

15 POINTS

Always fun to train in a group. Ask for help if unsure on your technique on the exercises.

15 Points
Circuits tonight seemed daunting. Very tired today after a long week. But talked myself into going (didn’t want to loose my streak). Actually got into it and managed well and worked hard. Pleased I pushed myself into going and feel better after
If I had a pound for every time I read feedback like this and it shows what a difference a workout can do. Really pleased you went and delighted to hear “the streak” helped motivate you. It’s why I love doing what I do, knowing I can help make that little difference. So thank you Andy for making me happy.

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.

26 Points
We ventured to Hamsterley Forest for a trail parkrun. It was our friends 100th. A very technical and challenging course – 9th hardest in the UK i heard! Lots of big hills! But gave it maximum effort and worked really hard! Did steady WU/CD also
thank you for putting a big effort in, sounds like a good course based on your strava description, well done andy

SUNDAY

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33pts | 110 Mins Run

33 POINTS

Keep it easy but also focus on good form. If you can increase your cadence without raising your heart rate, then give it a go.

33 Points
Had a 12k race today, did a short run ~ 25mins before to get the 110mins in. Was a lovely scenic route and ran at a fairly controlled pace, was a lot of off road/technical bits. Thoroughly enjoyed this though and pleased with another good week overall.
Sounds like a fun race. You’ve really turned this training plan around, it would have been easy to quit when things were not going so well but the last 8 weeks has been excellent. 5 of the spin now where you’ve completed all of your training so you should be really proud of that. Great work Andy. Up to 90% overall now as well.