Saturday would be the best option for the long run, if possible. Because it then gives you that day rest before the next track session. Any problems please let me know. Keep up the great work and Merry Christmas Sarah 🎄

121 Points Achieved

Did a great week of mixed exercises with Christmas fitted in.

I’m away Sunday-till Tuesday evening got to see in laws… will go for a run at theirs Monday morning if you let me know what to do instead of track.
🙏🏼

Fantastic work Sarah to hit those targets in a busy week. Sorry I didn’t reply earlier. Takes me all of Monday now to catch up with the weekend and weekly feedback, so feel free to reach out on WhatsApp if you need a quicker response. Hope you have a lovely time at your inlaws.

MONDAY

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5-5-5-2-2-2-2-2

27 POINTS

*Recoveries:
120 Seconds for the 5 Mins Reps.
90 Seconds for the 2 Min Reps.

A good session to start off with your 5k pace and then pick up the speed as we move into the shorter reps. See if you can finish with your fastest lap in that final rep!!

TR 90%
Enjoyed this a lot.. felt consistent also had that rest day Sunday.
Another strong session Sarah and really pleased to hear you enjoyed it. A really positive vibe around track right now. Definitely helped by the conditions but everyone is working so hard and with a smile on their face.

TUESDAY

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30 Mins Spin

10 POINTS

Sometimes it can be good to reduce the impact and get the heart rate up with some cross training. Plus spin classes can be great fun.

TR 95%
Strong flow yoga Reformer Pilates for strength These are fab and strong & really ache
Well done Sarah. They do sound good and any aching is a sign they are working you hard.

WEDNESDAY

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60 Mins

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.

18 Points
TR 95%
Did 1 hour on treadmill as was fitting it into with family time etc. no strides but I did keep a strong pace till the end. Gonna start strides on the next group we’d run I promise…. Spoke with Lou so I’ll join her
Well done Sarah. Yeah Lou is a good one to do strides with. It’s just getting into the habit and appreciating that they are not sprints but controlled efforts focusing on good form and that way they are a bit more enjoyable than if you were “eye balls out” for 100 metres. Great job on fitting this in though.

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!”

15 Points
TR 95%
Sorry I know it’s rest day but the best gift I was that my hubby wanted to do parkrun. He loved it. I always say yes when a family member wants to move.
That’s fantastic and yes definitely get involved in this scenario. I think we were a few points down so this works out well.

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!”

4 Points
TR 90%
Rest day but playing with hubbys TRX & stability ball – strength
Sounds fun. I’ll chuck a few bonus points your way. Seems unfair not too.

SATURDAY

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150 Mins

45 POINTS

150 Mins @ Easy Pace (RPE: 3)

All about time on feet. Don’t focus on pace. Instead keep that effort level down and concentrate on good running economy. Fuelling and hydration key too.

51 Points
TR 85%
Did this on my own today Constant hills & wind in my face. Not great but focused through it. Did a hour yoga before which was good to wake the body up
Fantastic work Sarah. So much of marathon training is mental and just that ability to keep going. So a run like this, whilst tough at the time will build that mental resilience. No doubt more enjoyable runs ahead.

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!”