Quite a nice week in the sense you’ll only be pushing super hard on the efforts. I’ve given Sarah the same session if she doesn’t join the group for her intervals, then you can at least go together. We do need to start getting some decent mileage in again and the reason you are doing the longer stuff and Sarah isn’t yet, is we want to maintain that extra endurance you build for Las Palmas, before it does disappear. Hope that makes sense? Any problems let me know. Keep up the great work Andy.

120 Points Target

MONDAY

Loading...

TUESDAY

Loading...

26pts | 200-400-800-1600-800-400-200

26 POINTS

2km WU @ Easy Pace RPE: 3
200m @ Target Pace RPE: 9 (60s)
400m @ Target Pace RPE: 9 (90s)
800m @ Target Pace RPE: 9 (120s)
1600m @ Target Pace RPE: 9 (150s)
800m @ Target Pace RPE: 9 (120s)
400m @ Target Pace RPE: 9 (90s)
200m @ Target Pace RPE: 9 (60s)
2km CD @ Easy Pace RPE: 3

Try and hit those target times if you can. Work hard to make gains 💪

26 Points
TR 50%
Very tough. Felt horrendous in the first half, weather was awful, battling into a huge headwind. Pace was faster in 2nd half of sessions (after id turned around along the river!) So that was better. Still way off target paces though but hopefully better to come. Pleased I did it
I think at this stage of the plan, working hard and getting the sessions done is the most important thing and not getting too deflated with the target times. If you keep ticking these off then in the new year you will start hitting those time and when you do it will feel even better having pushed hard in sessions like this. So well done Andy.

WEDNESDAY

Loading...

15pts | Circuits

15 POINTS

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

15 Points
TR 60%
Good class. Very tough and worked up a good sweat.
Great to hear. I was looking up the benefits of sweating the other day and it’s pretty good for us. Not always easy to do at this time of year with the running so getting inside for a session like this gives us that chance to flush out some of those toxins. Well done Andy.

thursday

Loading...

18pts | 45 Mins & Strides

18 POINTS

The only real mistake you can make here is going too fast. Try and pick a flat route as well. Finish off with the strides. Total time needed is 60 mins.

FRIDAY

Loading...

Rest Day

0 POINTS

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

SATURDAY

Loading...

9pts | Easy parkrun

9 POINTS

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

Save those legs for the bigger sessions and enjoy running comfortably among the pack.

Thank you.

SUNDAY

Loading...

42pts | 140 Mins Run

42 POINTS

140 Mins @ Easy Pace (RPE: 3-6)

Keep the long runs at a low effort level. Obviously the longer the time wears on the harder the run will become. Make sure you hydrate and take fuel with you.