Ignore the 60 mins Sunday. We’ll do a mixture of stuff in the Friday 1-2-1 to check your form including some strides, slower mins and then some short reps, but it will be a decent session as well as hopefully helpful. I’ve increased the leg workout too, any problems let me know. But the training points are creeping up. 83 is the highest target so far. Let’s see if we can hit that.

83 Points Target
83 Points Achieved

Great week this week. Got on well at track with overall pace 9.10 mm. Great one to one session with 51 second 200M and overall pace around 9.50 MM. Then the parkrun at 30.05. Finally feel like things are coming together. Looking forward to see how rest of plan turns out. Must be getting towards the end now.

A fantastic week with so many positives to take. 3 really good sessions and concluded with that excellent parkrun time. We are on week 10 of 16 in this plan, so really just a case of keep doing what you are doing. Feels like your confidence is growing too which is brilliant to see. Really enjoying working with you.

MONDAY

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26pts | 8 Mins & 60s

26 POINTS

Recoveries: Take 2-3 mins after the 8 min rep and 60s in between the 60 second reps.

A tough 5k session and the challenge is to see if you can hold your 5k pace in the 2nd 8 min rep when the legs are tired and you’re feeling fatigued.

26 Points
TR 90%
Excellent session tonight. 8 min reps around 9.57 pace and 9.50 pace for second rep. 8 x 60 seconds in 7 min mile and 8 min mile pace range! Felt quite comfortable which surprised me as thought id be dead by the end! Hopefully doing the longer reps will help with my endurance!
Another brilliant session. So impressed Lucy. As you said these 8 mins reps are going to really help hold that quicker pace at parkrun for longer. Excellent splits tonight. As we progress through the weeks these sessions are getting more demanding (more pts) with 26 banked today which in turn should ensure you continue to make those gains. So keep smashing them out of the park. An excellent start to the week.

TUESDAY

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5 Points
TR 90%
All done. Loving the crab walks!
Crab walks are great. Although the new gym I’ve got don’t have any decent resistance bands so I’ve had to ditch them for now. Well done on getting this session done Lucy.

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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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 90%
All completed!
Great work Lucy!!

FRIDAY

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18pts | 60 Mins Run

18 POINTS

Keep that RPE down. You want to be able to run and chat, speaking of which, joining a group can add to the enjoyment here.

18 Points
TR 90%
Great session today! Really enjoyed that. Surprised i managed to get nearly 4 miles out of it! And at a great pace! Lovely to come away with a load of Prs on Strava and a local legend!
I know right. I created a session which was exactly 18pts and I felt like would benefit you the most from a 1-2-1 point of view and I really pleased how it went. I’m not lying when I say how impressed I was and struggled to keep up on that last 200. That’s the fastest I run for about 9 weeks. You’re running really well right now, keep telling yourself that. And tomorrow no pressure as there might be some fatigue in the legs, so focus on those form cues and just see what happens. Great work Lucy.

SATURDAY

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30pts | parkrun & Strides

30 POINTS

parkrun is the best!!! Every Saturday at 9am. A great opportunity to push our effort levels and run alongside other people. Make sure you get there nice and early for your WU & Strides. I normally aim for 8:15 to give myself plenty of time.

30 Points
TR 90%
Great parkrun this morning with 30.05. Wasnt expecting that this morning with yesterdays session in my legs! Sub 30 next week maybe!? But finally getting a better time! Couldnt be happier!
Amazing. I think Friday’s session was a real help. Be your number 1 supporter and keep reminding yourself how well you are running. Exciting times ahead. Don’t be a in a hurry to go sub 30 as conditions today were ideal, keep training smart and before long you’ll be sub 30 most weeks. Excellent running Lucy.

SUNDAY

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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!”