I’ve tweaked the plan as suggested, hopefully all is achievable. I big fan of 400s and 200s and the lower part of Alexandra Park is always a good place to do them, around the lower loop. Any problems let me know.

80 Points Target

88 Points Achieved

A good week, completed all the runs and feeling good.

Another really strong week Alison, and all done with some tough conditions as well. You should be really pleased, I am, and also great to hear you are feeling good.

MONDAY

12 Points

All done, no issues.

Great work Alison.

TUESDAY

26pts | 5 x 1km

26 POINTS

2km WU @ Easy Pace (RPE: 3)

1km @ 5k Pace (RPE: 8)
2 minutes recovery
x5

2km CD @ Easy Pace (RPE: 3)

Classic session. Super simple. The end result being you have a better understanding of your current time for a 5K. Work hard and ideally finish each rep a few seconds quicker than your current 5k pace.

26 Points

A good session. When I started I didn’t think I could maintain the pace 5 times as I felt tired during the group warm up. I did 2 warm ups, and 1 cool down.

Hit your 5k pace perfectly, including with the hill involved. That’s excellent going and again highlights how well you are running right now. Stick with it and I think you’ll be back in the 25:ss for parkrun in the New Year. Well done Alison.

WEDNESDAY

4 Points

I ended up swapping wed/Thur so I did the 12 mins core S&C today. All fine.

I’ve switched them around but that’s fine, no problems at all and well done for doing the core workout Alison.

thursday

22 Points

Did the 60 mins this morning as swapped days. My ankle had been hurting on Wednesday but fine today. Didn’t manage the strides.

Well done Alison. Glad the ankle is feeling better. I guess we did the hill sprints before Tuesdays session which can count as strides this week, but they are important, they are our secret weapon in training.

FRIDAY

SATURDAY

SUNDAY

24pts | 80 Mins Run

24 POINTS

80 Mins @ Easy Pace (RPE: 3)

Try and keep it easy. It all depends on your current level. If slowly adding time to your long run the last 10-20 mins might be tough. Focus on good form.

24 Points

Completed my long 80 min run. I recorded it on Strava as 2 posts. It was quite challenging in the rain.

Well done Alison, we really are not having much luck with the Sunday weather at the moment. Huge respect for getting out there in those conditions