• January 5th - 11th

So a chance to try the half marathon session again on Sunday. Finding your goal pace in training can make a big difference and it gives a nice bit of variety to the long run. You should still be able to join in with the Sunday HR group if you wanted. Any problems let me know. Keep up the great work Maria.

102 Points Achieved

Great week managed all the training and felt good.

A really good week which gets us back on track. I have overall stats now, so currently at 87% of training overall, but we are going to catch up a bit next week too so that will continue to climb. So even after those 2 difficult weeks over Christmas you are doing really well. And remember how good that feels just to complete the weeks training. It’s a success. Bank that and use it as motivation. Really well done Maria.

MONDAY

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12 Mins Legs

4 POINTS

12 minutes. That’s all it takes. 30s recovery between reps.

4 Points
TR 80%
Great work Maria.

TUESDAY

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12 Mins Core

4 POINTS

A really quick 12 minute core workout!! 30s recovery between reps. Click on the exercise to view a Tutorial.

4 Points
TR 80%
Great job Maria

WEDNESDAY

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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!”

Swapped my Thursday training to today.Have put feedback on thursdays
I don’t blame you, it was nice out there today.

thursday

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8-6-6-4-4

28 POINTS

*Recoveries: 2 Mins Between All Reps

Big session this so start off at 10k pace and then look to hit 5k pace for the last 4 reps. Always focus on running tall and staying relaxed.

28 Points
TR 80%
All done enjoyed this today.Am having to do all different hours at the moment at work and often not knowing till the last minute so it was easier to do this session today
That’s fine. Never a problem is you want to switch things around like this. The most important thing is getting it done, and earlier in the week words well as it gives you more rest for the weekend runs. Excellent work Maria.

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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40 Mins

12 POINTS

The biggest mistake we can make with these recovery runs is running too fast. This will mean when our harder sessions come round we are still fatigued and not able to put enough effort in to make the necessary gains.

12 Points
TR 80%
Completed Thursday so I can do Sundays on Saturday as won’t be able to do sunday
Well done Maria, good thinking about getting this done early.

SUNDAY

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3 x 20 Mins (HM)

54 POINTS

A good opportunity to practice some half marathon pace on your long run. This is a tough session so you’ll be working hard, embrace that. You got this 💪

So just to clarify you start the session with a nice easy 20 minute jog. Don’t worry about the pace here, even if you are slower than your “easy pace” target, this is all about warming up the muscles. Then settle into your half marathon pace for 20 mins.

Once you’ve completed that, you repeat that process two more times, for a total of 2 hours of running, of which half will be at your target half marathon pace. Each 20 minute half marathon section will feel tougher than the previous and you’ll be working very hard in that last block.

You got this!!!

54 Points
TR 80%
Found the last 20 mins tough but kept going lol
These sessions are great because as you experience it replicates what a half marathon feels like. So the first 20 mins at goal pace probably felt relatively comfortable. But then the last 20 mins, despite running the exact same pace, feels really tough. And that’s what it will feel like on race day. So rather than just go out for a 2 hour long run, we are really training for how race day will feel so you’ll be prepared when it comes along. Very happy, so great work Maria. First member of the team to complete their training this week as well.