I’ve moved the efforts to Friday. Is that possible? I think that will give the niggly knee a few extra days to recover. And I’ve changed the sessions so you don’t have to do the 20 x 1 again. Any problems let me know. Keep up the great work Chrissie.

90 Points Target

Week went well until Friday!
Run Sunday was good 👍🏼

Sometimes life will get in the way. More important things than running. All we can do is get back on the plan. If missing sessions and pts ever does annoy you, just let me know and I can find ways to make up for that over the next 3-4 weeks, so come the end of the plan you’ll have hit your targets. We just need to be careful we don’t push too hard chasing missed session. A great weekend though judging by all the pics!

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
Knee feels ok today but good to give it a rest
That’s good to hear, glad the rest helped.

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!”

0 Points
Looking forward to getting back to it
It’s good to have that enthusiasm and sometimes why a mini break can help.

WEDNESDAY

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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.

18 Points
Helped mark out with his group….. on average a slower pace as went up front then supported back runners towards the end. A few hills – supported runners by pacing them so they could manage to run all the hills Just over 60 mins instead of 40 Knee ok, felt niggle towards end but ran it out
Glad the knee was ok and thanks for helping with the group. Some little bonus points for you as you managed 60 mins rather than 40. Darn the stupid mobile wheel of fortune London Marathon selections nonsense. Names in a hat if you ask me. I want a redraw 😂 Well done Chrissie.

thursday

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15 Points
Another good session Damn the marathon draw 🙄🤪 ….. I will get there one day 💪🏼
Great stuff Chrissie. If I’m honest right now I think it’s a blessing in disguise. Probably at least one year too early. I don’t say that as a negative by the way, I think you could have done it in April, but this gives you more opportunity to build up your fitness, keep improving and when the time does come, you’ll be even better prepared. I’ve probably said it before but don’t be a in hurry to get there, because the journey is the most enjoyable part.

FRIDAY

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24pts | 4-3-2-1-30s

24 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

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

3 Mins @ 5k Pace (RPE: 8)
90 Seconds Recovery

2 Mins @ 3K Pace (RPE: 8)
90 Seconds Recovery

1 Min @ <3k Pace (RPE: 9)
60 Seconds Recovery

30 Seconds @ All In Pace (RPE: 9)
60 Seconds Recovery

x 2

10 Mins CD @ Easy Pace (RPE: 3)

Total of 21 mins of efforts!! A good opportunity to work on a variety of paces across varied reps. The shorter the rep, the quicker you go.

My uncle passed away this morning so spending time with my mum so going to have to give this session a miss this week 😞
So sorry to hear that. Best wishes to you and your family 🧡🖤 I’ll tweak next week slightly so we can still maintain the same level of training.

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!”

0 Points
Mmmm possibly not as restful as it should be ….. we were in London to see a show for our anniversary (Tues but went early) lots of walking around (no didn’t record it) just over 12,000 steps
London is exhausting, especially with so many people to dodge. How good were your seats? Front row. Awesome. Hope you enjoyed it as much as we did.

SUNDAY

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39pts | 130 Mins Run

39 POINTS

130 Mins @ Easy Pace (RPE: 3-5)

Pushing beyond that 2 hour barrier is a good mental win. Important to be fuelling and staying hydrated on these runs.

39 Points
Great run …. Knee held up, legs tired towards the end maybe because of all walking yesterday 🤪🤣 but completed the time 💪🏼
Fabtastic, So glad the knee was ok. As you say, combine with all the walking yesterday and that’s a good weekend of time on feet. Great stuff Chrissie!!