A strong week. Track session is a good one, followed by Wednesday (or Friday if you prefer) with the club and then another parkrun. Pts equal progress so keep ticking those sessions off. You’re smashing it Lucy.

78 Points Target
78 Points Achieved

Solid training week this week! Started with a great track session coming in just under the target at around 9.50 pace per mile. Very hilly Steves run with 500 ft of elevation. And quick parkrun of 32.17. And quick strides 7.30 min mile pace. All coming along nicely.

Superb. All 78 pts banked. That’s what we are looking for. As I mentioned on the parkrun feedback the once difference we could make if you wanted to push that little bit harder is simply adding a little extra on the easy run. That should help with endurance, but it’s not essential right now. The track sessions will continue to get more demanding over the next few months so that should see the improvement continue.

MONDAY

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23pts | 7-5-4-3-2-1 Mins

23 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

7 Mins @ 5K Pace (RPE: 8)
150 Seconds Recovery

5 Mins @ 5K Pace (RPE: 8)
120 Seconds Recovery

4 Mins @ 3K Pace (RPE: 9)
120 Seconds Recovery

3 Mins @ 3K Pace (RPE: 9)
90 Seconds Recovery

2 Mins @ 3K Pace (RPE: 9)
90 Seconds Recovery

1 Min @ 3K Pace (RPE: 9)

10 Mins CD @ Easy Pace (RPE: 3)

A nice progression speed session. Start of at 5k pace for the first 2 reps then look to crank it up and finish off really strongly. Go smash it! You got this.

23 Points
Great session. Oh all the stats are gone! Nevermind the feedback is easier i guess! Very happy with my overall pace 9.53 m/m for the session. Worked hard and feeling great. And even did my cooldown! 😀
Yes I tried to make the feedback easier and simpler but still good if you can communicate as much as possible with words. That was a really good session and settled into a nice consistent pace, picking up as the reps got shorter. That 10 minute CD is really important, hence why I timed it this week. I’ve never had that many people CD for so long 😂 I hope Hollie had cheered up once you had returned.

TUESDAY

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4 Points
All completed
Excellent work Lucy

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!”

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!”

FRIDAY

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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.

21 Points
Great run this morning. Even more hilly than usual with 500ft of elevation. Feeling strong! Kept nicely in the front and middle. Definetely earned my coffee this morning!
Love that. Glad it went well and you had an enjoyable run. That sense of strength within ourselves is such a powerful feeling. Definitely try and bottle it as much as you can. Well done Lucy.

SATURDAY

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30pts | parkrun & Strides

30 POINTS

parkrun is the best!!! Every Saturday at 9am. A great opportunity to push our effort levels and run alongside other people. Make sure you get there nice and early for your WU & Strides. I normally aim for 8:15 to give myself plenty of time.

30 Points
Great run this morning. Feeling strong and started off with a quick first mile! Still not able to hold that pace for the whole thing! Very quick strides this morning with 7.30 mm pace! Pleased with that! 32.17 for parkrun so cant complain!
Really well done Lucy. Another strong parkrun performance. I think in terms of maintaining the pace, that would just come down to endurance really. That is something we could work on and would mean adding a few extra mins to the easy run. So rather than do 60 mins with Steve on a Friday, we add on an extra 10 mins. There are a few longer runs scheduled but they appear later in the plan. But we could always implement them earlier if you wanted.

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!”