• November 3rd - 9th

Really good week with plenty of easy miles. If the conditions are great Saturday and you wanted to do a fast parkrun then we can reduce the Sunday long run. But these sort of weeks are all about showing up, earning those points and making that progress. Pts = Progress! Keep up the great work Karl.

100 Points Target
118 Points Achieved

Another good week. Feeling good

Great week. Even some bonus points for going that little bit quicker at parkrun. Pleased you’re feeling good and hopefully that will be on display Sunday in the winter 5k. Keep up the great work Karl.

MONDAY

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5 Points
TR 85%
Great work Karl. Keep earning those pts. Pts = Progress. Progress = PBs

TUESDAY

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4-3-2-1-1-2-3-4 Mins

23 POINTS

10 Mins WU @ Easy Pace RPE: 3
4 Mins @ 5K Pace RPE: 8 (90s)
3 Mins @ 5K Pace RPE: 8 (90s)
2 Mins @ 3K Pace RPE: 9 (90s)
1 Min @ 3K Pace RPE: 9 (60s)
1 Min @ 3K Pace RPE: 9 (60s)
2 Mins @ 3K Pace RPE: 9 (90s)
3 Mins @ 5K Pace RPE: 8 (90s)
4 Mins @ 5K Pace RPE: 8 (90s)
10 Mins CD @ Easy Pace RPE: 3

Really push that pace here, especially on the 2s and 1s. A chance to really improve your pace and bring that 5k time down. Let’s do this!

23 Points
TR 85%
Enjoyable efforts session
Keep showing up, keep putting the effort in. It really is that simple. Looking strong right now and great to see you working hard and setting an example for the others.

WEDNESDAY

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60 Mins & Strides 🏃‍♀️

22 POINTS

60 Mins @ Easy Pace RPE: 3
8 x 100m Strides RPE: 8 (60s)

Keep the RPE down, have a chit chat & Don’t forget those strides 😜

22 Points
TR 85%
Good run with the group and strides done
Yes. Love strides. Great work Karl. Bossing it right now

thursday

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5 Points
TR 85%
Yes Karl. A strong week all round and these sessions definitely play a part in that.

FRIDAY

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Rest Day

0 POINTS

0 mins @ RPE 0-1

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

SATURDAY

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Easy parkrun

9 POINTS

parkrun @ Easy Pace (RPE: 3)

“Easy means Easy! Not 5k pace, not 10k pace, not even marathon pace. Easy pace!! 😉”

25 Points
TR 85%
Went a bit faster than I should have especially at the start
Hmmm….. Conditions were great. I think there’s a few things to note here. On a day like this, when conditions are so good, I’m happy for you to go for a quick one, even if it’s not on the plan. But then it can be important to tweak the following days run. So perhaps 90 mins Sunday would have been a better alternative for example. It’s just so we are a bit careful as if we push too hard then that’s when injuries strike. But, all that said, I think you’re training at a level right now that would could increase slightly so I’m not too concerned. Just something to consider. Sorry that all sounds quite negative, when in fact you ran a really good time. So great job on that. Obviously one of my main tasks is keeping you injury free, hence the initial response.

SUNDAY

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120 Mins 🏃‍♀️

36 POINTS

120 Mins @ Easy Pace (RPE: 3)

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

38 Points
TR 85%
Nice easy long run
Great weekend mate and glad the legs felt ok after Saturday. Running really well right now. If these groups stay the same (I won’t be leading a long run for at least 3 weeks) Paul L takes a Sunday long run, they run about 9 min miling which might be a little quick for your easy runs but something to consider if you wanted to mix it up. Let me know and I can always ask Paul to add you to their WhatsApp group.