• January 19th - 25th

Another strong week. An excellent speed session. Easy parkrun with a bit extra Saturday perhaps? And then the long run Sunday. These are the tough runs at the moment but you’re building both endurance and strength in the legs. Also a good opportunity to practice your fuelling. Any questions about that just ask. Also any problems let me know. Keep up the good work Maria.

95 Points Achieved

So happy with myself this week for completing training and for my long run.Ayear ago I wouldn’t even go outside and run so to go out on my own for that long was a big achievement. Thankyou for all your help and support along the way

Running can be quite emotional at times. Just reading this now is making me quite emotional knowing the journey you’ve been on. You should be so proud of yourself and that’s what it’s about. Great work Maria.

MONDAY

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4 Points
TR 80%
All done
Excellent work Maria

TUESDAY

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4pts | 12 Mins Core (S&C)

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%
All done, getting better at these.
Well done Maria. It’s great when you do start to notice the difference as that’s a sign you are getting stronger.

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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30pts | 5-4-3-2-1-1-2-3-4-5 Mins

30 POINTS

Recoveries:
5 & 4 Mins (120s)
3 & 2 Mins (90s)
1 Min (60s)

A really good session to practice 5k pace but then also get some speed into the legs. The real challenge will be holding 5k pace in the last 2 reps and that’s when we replicate what it feels like to have to dig deep late in a 5k race.

30 Points
TR 80%
My usual Thursday struggles but always feel better for doing it!!
They never get easier these sessions, you just get faster. But as you said, it feels good at the end. It’s a great metaphor for life as we all have other challenges thrown our way where we might want to quit, but if we can keep going with our running when things get tough, we can do that in all walks of life. So great effort Maria. Excellent pace too looking at your splits on Strava 💪

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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15pts | 50 Mins Run

15 POINTS

It’s important to keep the easy runs easy. Focus on good running form and low heart rate.

15 Points
TR 80%
Completed on Monday.
Well done Maria. Up and at em early this week.

SUNDAY

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42pts | 140 Mins Run

42 POINTS

140 Mins @ Easy Pace (RPE: 3-6)

Keep the long runs at a low effort level. Obviously the longer the time wears on the harder the run will become. Make sure you hydrate and take fuel with you.

42 Points
TR 80%
I did it! I’m so happy with myself!
This was amazing. You should be so proud of yourself. To do that solo as well is really difficult. This is why running is great, because we can doubt ourselves at first, but then prove that we can do these, we can achieve amazing things. And forget stats or race times, that feeling is huge for self esteem and confidence. That to me is far more important than PBs. Well done Maria.