• February 2nd - 8th

Sometimes I feel like I need to be more creative with my plans and feel bad when it’s too similar to the week before. But you know what, consistency is king, so if you keep turning up and having my guidance gives you that accountability to do so, then we don’t need to be clever, simple, consistent training. Ignore the specifics of the effort session. I’ve included that as I feel the pts is likely to be what you’ll do on a Thursday, but always let me know the actually session and I can tweak the plan if need be. But keep up the great work Jan. Next week will be easier by the way.

A positive week for me. Feeling stronger and it’s great to be back to 3 X weekly.
I wondered if instead of doing one of the Sunday runs, I could do a Park Run just to mix it up a bit? I would run down from home and back again so it wouldn’t be a 2 hour run but I would pick up my pace for the Park Run? No worries if not.

MONDAY

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10 Points
TR 80%
Weight session today 👍
Well done Jan

TUESDAY

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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!”

As per discussion – agreed I could miss this session.
👍

WEDNESDAY

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18pts | 60 Mins Run

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 70%
Lovely sunny easy paced run by the sea with the Birthday Boy 🎈
Sounds idyllic. Well done Jan. Nice to be able to run with Bill as well.

thursday

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9pts | 30 Mins Swim

9 POINTS

Enjoy. Swimming is a great alternative to running and probably the best form of cross training.

20pts | 8 x 400

20 POINTS

2km WU @ Easy Pace (RPE: 3)

400 metres @ Target Time (RPE: 9)
90 Seconds Recovery
x 8

2km CD @ Easy Pace (RPE: 3)

Super simple session. Run faster in training to improve your 5K time. Work hard to hit those target times. Go smash it!!

29 Points
TR 40%
Swim done Anthony’s Hill Session Down Branscombe, up Gresham x 4 with 2 mins recovery between each effort. Worked hard and very pleased with how it went, especially given my lack of enthusiasm before the session.
Well done Jan, yeah I’m not a massive fan of hills that steep as they can be tough to run up with good form. But still a decent session and really well done for ticking it off as I know how tough that loop is.

FRIDAY

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12pts | Jan’s S&C

12 POINTS

NOTE: You can click on any of the exercises to view a tutorial.

*Signifies you need to do each side (so twice the number of reps)

This should be a good all round workout which will hopefully help with you keep those niggles at bay. The idea being we can slowly add to these. Those doing the best with their strength are the ones who keep it simple and consistent, week in week out.

If time is ever an issue. You can do some supersets. What is a superset? It means combined 2 exercises together, ideally ones that are different.

For example you might do 1 set of Bent Knee Calf Raises, and rather than just twiddle your thumbs for 60 seconds before doing the next set, you do a wall sit inbetween.

12 Points
TR 70%
Feeling good – an hour of football followed by my S&C’s 😅
whilst S&C can be dull it can have such a positive impact on how we feel. Not just afterwards but all the time. So well done Jan.

SATURDAY

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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!”

SUNDAY

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36pts | 120 Mins Run

36 POINTS

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

TR 70%
Great run this morning – felt good with only a few niggles. Starting to feel more confident that they are only niggles 😄