I’ve tweaked the original plan slightly to compensate for the missed session last week, but still a relatively kind week with just the 3 runs. Any problems let me know.

95 Points Target
97 Points Achieved

A good positive and productive week 😊 feeling accomplished. Enjoyed it this week and the rubs I had on plan and as mentioned actually felt good doing my S&C session.
feel like I’m keeping up well with my plan.
Looking forward to the week ahead, although very anxious knowing it the club 5k next Sunday and really unsure about doing this as I always feel deflated with my 5k runs, recent Pb being the exception 😊 we shall see, I know it isn’t my distance so going to try hard to view it differently.

Yeah another fantastic week. You are doing so well Michelle. What I would like is to find away to remove any anxiety or pressure for Sunday. The fact you’ve run a parkrun PB recently means we should have no interest in what the watch says when you cross the finish line. Instead our focus should be on process. That being a good warm up, starting off at the right pace (not going too quick), being strong mentally when it gets tough and just working hard. If you do all those things, the outcome will take care of itself. Confidence should be high and if the anxiety creeps in during the week just remind yourself “I’m running really well right now”.

MONDAY

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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!”

0 Points
Yep I completed the rest day 😊 which was nice after pushing myself at beckely Sunday 😊
I think adding the rest days to the plan is a good idea as it’s important we do try and get good recovery where possible

TUESDAY

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24pts | 20 x 1 Minute Reps

24 POINTS

10 Mins WU @ Easy Pace RPE: 3
20 x 60 Seconds @ Fast Pace RPE: 9
(60 Second Recoveries)
10 Mins CD @ Easy Pace RPE: 3

Don’t go off too fast as 20 reps is a lot. You should feel like you’re working at a very high effort level towards the last 15 seconds of each rep. Go get ’em!

24 Points
Starting the week off strong 😊 well my mind,, efforts,, and positivity was there. I felt good, a little achy and empty from Sunday still but surprised myself today! Felt good and managed to stay consistent and didn’t slow over all in my laps I don’t think. Completed it all 😊
Wow! That’s a low Training Readiness. Is that what the Garmin said? But well done Michelle, an excellent session that and nice to have the company too. Probably the hardest session of the week so great to tick it off early. Superb work.

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!”

0 Points
Another rest day while a day at work, setting me up well for S&C ok Thursday 😊
Well done Michelle!! Hopefully work isn’t too demanding.

thursday

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15pts | Michelle S&C

15 POINTS

So slightly more challenging and time consuming. To save time you can superset some exercises. What does that mean? Well rather than having 60 seconds recovery after your Kettlebell Swings, use that 60 seconds to do the Farmers Walk. And then go back to the Kettlebell Swings again. So you’d alternative 2 exercises and once, then have a short break before doing the same again. It saves as much as 15 mins that you’d otherwise just be standing around. Any issues let me know.

15 Points
Well I excelled myself today 😂 really kind of enjoyed it ! Who would have ever guessed. I felt like I could do a bit more so when doing the weighted stuff and other bits for most I managed a 3rd set of a lot of it. All in all really pleased with how I got stuck into this, this morning
That’s great to hear. I think this is when these do get enjoying when you see that progress and feel stronger. If you need me to tweak any of the weights or reps, just let me know and I’ll get the session updated. I think for the Training Readiness you might be putting it out of 10? It should be out of 100. No worries, I appreciate all this new stuff takes a while to get used to. Superb work Michelle

FRIDAY

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22 Points
Met up with the Friday morning group for an hour easy from the park gates, Now this might have been easy in terms of pace but my god we had some hills thrown in today 😂 so I feel it was all good efforts. Nice for a social chit chat with others too 😊 Legs were a little sore and achy especially hamstrings but think this was due to gym session yesterday. Not injury just could tell I had worked them hard yesterday!
Well done Michelle. Yeah that’s the only slight disadvantage with the group runs is you never quite know what the route is going to be. Sounds like Sundays is going to be flat though. A little bit of DOMS is never a bad thing and shows the S&C worked well. Another 22pts banked so all is going well right now.

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.

36 Points
2hrs easy in the bag today✅ group seafront run. I had sore hamstrings today and from nowhere at about mile 6 -7 started to have lower right back pain and in my glute. It was so annoying 😩 I’m convinced it isn’t actually my back but caused by my glute / hip / hamstring. Pesky right side. Hoping another good stretch this evening will help. I went to the swimming pool straight from the run to meet paul and Polly, as chilly as I felt I think it was good for the body 😊 Despite the niggle it was a really nice chilled run. Wiil just see how I am tomorrow with a day of rest.
Well done Michelle. Excellent work. Sorry to hear about the discomfort. My left side is the problem and where my current injury is. Caused actually by poor desk posture. I used to sit crossed legged, right over left. I thought I’d mention it case there is something like that in your daily life that might cause an issue. Keep an eye on it though and hopefully it will take care of itself.