0 POINTS
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Quite a hectic schedule towards the end of the week so keep an eye out for any niggles, and keep the effort low on those easy runs. Any issues let me know. Congrats on a fantastic year though Kirsty. Thank you for your continued support. I really feel 2026 could be your best year of running yet. Happy New Year.
What a muddly week with the mother needing me, snow and ice! And an added 30min TWR! But got em all completed! 😆
131pts. Possibly your best scoring week ever which is exciting and shows how good the fitness is. And you had all the ice and snow to deal with. Awesome work Kirsty. Keep up the great work.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Recoveries: 30-60s. If time is limited then do 2 exercises together and remove the recoveries.
*Each side (double the reps). So 2 x 30 second Side Planks = 4 in total (2 on each side).
It’s important to keep the easy runs easy. Focus on good running form and low heart rate. Don’t forget your strides. Very important. 30-60 seconds recovery between strides.
Running with others can reduce perceived effort so parkrun is a good option as an alternative speed session. 10 mins easy WU & CD please.
60 Mins @ Easy Pace (RPE: 2-5)
60 mins on the flat is quite different to 60 mins on the hills. So it’s important to differentiate between the two and if you do a hilly easy run, to account for that extra training load and how it might impact the rest of your week.
| Squats | 45s x 2 |
| Calf Raises | 30s x 2 |
| Split Squat | 60s x 2 |
| Wall Sits | 60s x 2 |
| Single Leg Deadlift | 60s x 2 |
| Crab Walks | 30s x 2 |
15 minutes. Bish. Bash. Bosh. Add some weights once ready to progress with some of the exercises.
A good opportunity to practice some half marathon pace on your long run. This is a tough session so you’ll be working hard, embrace that. You got this 💪
So just to clarify you start the session with a nice easy 20 minute jog. Don’t worry about the pace here, even if you are slower than your “easy pace” target, this is all about warming up the muscles. Then settle into your half marathon pace for 20 mins.
Once you’ve completed that, you repeat that process two more times, for a total of 2 hours of running, of which half will be at your target half marathon pace. Each 20 minute half marathon section will feel tougher than the previous and you’ll be working very hard in that last block.
You got this!!!
