I put two really light weeks in this plan because it’s 24 weeks. Originally I had set the target as 60pts, but then I thought “I know Lou better than that now”, she’ll want to do more, so I’ve compromised at 90. If you wanted to add in a Sunday run instead of one of the cross training sessions that can be done. I’ve listened to your feedback about shorter reps and included some 400s. Just approach with a bit of caution, short reps like this on a cold day, especially if not warmed up properly can cause a problem. So go for 80% and consistency rather than pushing too hard. Any problems let me know.

90 Points Target
91 Points Achieved

Got it all done. Calf’s remain tight. I’ll continue to stretch and roll.
Gutted my left hamstring pulled. Hoping it’s a slight strain and will heal quickly, already feels a bit better.
I’ve changed next week’s schedule so I don’t run until Wednesday. If I can walk and move pain free, I’ll do a slow 50mins on the treadmill.

I am so injury prone, it’s ridiculous

Somewhat ironic that it happened on a recovery week too. Perhaps I should have stuck to 60pts. The only question it leads me to ask is about Body Pump. Is this the right strength workout for you? Are these injuries a result of lack of strength? I’m inclined to think that’s not the case. But there is a lot of evidence to suggest, especially for females, that low reps, higher weights is the best approach and obviously Body Pump works differently, low weights, high reps, to burn fat rather than build strength, at least that is my understanding. I don’t want to change something that brings you a lot of enjoyment, but equally, if perhaps switching one of those classes for a leg specific gym workout is going to help you significantly. It might be something to consider. Have a think.

MONDAY

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Body Pump

12 POINTS

A really good way to get your S&C in. A full body workout with barbells will really aid your running and reduce the risk of injury.

12 Points
TR 70%
Good class
Great work Lou!

TUESDAY

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30 Mins Swim

9 POINTS

Enjoy. Swimming is a great alternative to running and probably the best form of cross training.

9 Points
TR 75%
Well done Lou, love the variety in your training plan.

WEDNESDAY

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40 Mins

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 70%
Calves still very tight and sore, other than that felt good
Sorry to hear that. Keep an eye on those, especially that 200 metre session, we don’t want anything going pop. So just be extra carefully. I’m finding foam rolling is helping me. Why they call it “foam” rolling I don’t know as it’s so uncomfortable. But well done Lou for getting out there.

thursday

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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!”

FRIDAY

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10 x 400 Metre Reps

24 POINTS

10 Mins WU @ Easy Pace (RPE:2)

400 metres @ Target Time (RPE: 9)
90 Seconds Recoveries
x 10

10 Mins WU @ Easy Pace (RPE:3)

400s are tough. Don’t push too hard, try to keep the lap times consistent. Run tall and stay relaxed. Let’s go!

24 Points
TR 70%
Calves not too bad, slowly improving. Didn’t go all out. Got it done. Horrible strong wind on the seafront but at least it wasn’t raining!
Great splits. 6:45 average when the targets currently say 7:21. That’s exciting, especially as you said you held back a little. Fantastic running Lou and glad the calves feel ok. I’m really pleased with this session and again backs up how well you are running right now. You should be very happy. Great job.

SATURDAY

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30 Mins Elliptical

9 POINTS

30 Mins Elliptical  (RPE: 6-7)

A good way to boost cardio whilst reducing the risk of injury. The elliptical can tone muscles and improve endurance whilst being gentle on your joints.

Body Pump

12 POINTS

A really good way to get your S&C in. A full body workout with barbells will really aid your running and reduce the risk of injury.

21 Points
TR 80%
All good 😊
Great work Lou!! Tallying up those points nicely again this week. Have you ever tried the stair master? Found out through using it myself this week just how beneficial it is. 20 mins on there is worth 40 mins on the elliptical if you get the level right. Something to possibly consider if you want to switch things up or ever have less time.

SUNDAY

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30 Mins & Strides

13 POINTS

30 Mins @ Easy Pace (RPE: 3)

8 x 100 metre Strides (RPE: 8)
60 Second Recoveries

Sometimes a 30 minute shake out can help recovery or just give you some much needed head space. Keep it easy. Strides are crucial here.

13 Points
TR 80%
All good until the 8th stride. Pulled my left hamstring 😢. No warning signs, happened out of the blue. Perhaps it was compensating for the calf? The left calf is worse than the right.
****!! Really hope it’s nothing too bad. I did look at the splits and Strava suggests that last one was considerably quicker. I’m not saying that to blame you, but just something to consider going forward. What I see a lot at track and the efforts is people going crazy on the last rep and almost sprinting, and that’s the point their muscles are more vulnerable having been worked hard. So always keep the pace as consistent as possible for strides and intervals. Maybe the fact the run was only 30 mins as well meant you were not as warmed up, so I could be to blame for that. Fingers crossed it’s heals quicker, sometimes they can.