• February 2nd - 8th

150 mins is the longest we will do in this plan, just 10 mins more than a few weeks ago so we know you can do it. Any problems let me know.

93 Points Achieved

A good week except my ankle is playing up a bit.wasnt sure if It would be ok today.It hurt for the first hour then seemed to be ok but was trying to go slow so as not to aggravate it.

Yeah that is a bit of a concern. Sometimes these niggles come and go. The best advice I can always give is keep going if the pain is only 3 or 4/10. The minute it gets above that, stop and seek advice. Some rolling and icing might help in the short term though. But well done on completing all the training again this week.

MONDAY

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5 Points
TR 80%
👍
Well done Maria

TUESDAY

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5pts | 15 Mins Core (S&C)

5 POINTS

Recoveries: Just 30s between sets. Take a little longer if you start to find it tough.

A really quick 15 minute core workout!! Click on the exercise to view the workout

5 Points
TR 80%
👍
👊

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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26pts | 8 4s and 2s

26 POINTS

Maintaining your current 5k pace will get progressively more challenging as a session unfolds. So breaking it down in this nature should allow you to maintain that pace for the whole session.

26 Points
TR 80%
Completed
💪

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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12pts | 40 Mins Run

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%
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👊

SUNDAY

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45pts | 150 Mins Run

45 POINTS

150 Mins @ Easy Pace (RPE: 3)

All about time on feet. Don’t focus on pace. Instead keep that effort level down and concentrate on good running economy. Fuelling and hydration key too.

45 Points
TR 80%
👍
Well done Maria. Great to see you en route.