If track is a possibility Monday that would be a kinder session on the calves. See how you feel Monday perhaps. The rest of this week is just about building up that endurance again with some easy miles. At this time of the calendar it’s all about consistency. Keep up the great work Dan.

120 Points Target
119 Points Achieved

All completed this week did see that my target was 120 points but the max amount I could earn was 116, just checking that I’m not forgetting to complete any feedback. Been a Good week and enjoyed all my runs and training sessions. 😊

Yeah sometimes the numbers don’t quite add up to 100%. So I wouldn’t worry too much. If you ever do see that, by all means add a little extra on somewhere. 10 mins easy = 3pts. Kelly D ran 10 mins in her PJs on her treadmill to hit her target 😂 But a really strong week. I think possibly your best so far looking at Strava which is great to see. So well done Dan.

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
Track session all completed 😊
Excellent work Dan. A good session that one and nice to start the week in a positive frame of mine. Thanks for repping the merch 🧡

TUESDAY

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10 Points
👍all done
Well done Dan. Smashing these. If this ever gets a bit repetitive let me know and I can add some variety and perhaps make it a bit more challenging if need be.

WEDNESDAY

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22 Points
Hour run with Lindseys group followed by strides 🍊😊
Brilliant, great work Dan! A fine way to spend a Wednesday evening.

thursday

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10 Points
Done them today as swapped round my rest day for yesterday but all completed 😊
Quality work Dan! Keep ticking these off.

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
Nice easy run in the sunshine ✔️
Wasn’t it a lovely day! Everyone was so positive at parkrun this morning. Well done Dan.

SUNDAY

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36pts | 120 Mins Run

36 POINTS

Long runs are key. Fuel and hydrate well & join a group if you can.

39 Points
Ran slightly over 2hrs with Lindseys group. 😊
Loving the extra and possibly one of your best weeks ever on Strava in terms of mileage which is really promising. Great work Dan!!