• January 5th - 11th

Another strong week with two good speed based sessions (including a quick parkrun). Thursday Run Club and then slowing adding to that distance on Sunday. We need to start progressing quickly now with the longer runs as we head into the new year and Paris edges closer. Sunday would be a good time to start practice your fuelling strategy as well. Any problems let me know. Keep up the great work Sarah.

Mixed bag due to the weather but everything is looking more positive for next week.

Yeah not much you could have done really and hopefully we can make up for that in the next month or so. I have some more data at my disposal now including overall training %, which is currently at 78%. So that’s a number we really want to get back to 90% before the end of the plan. I think using that as motivation can help. Fingers crossed we’ve seen the last of the snow and the ice. Every week offers new opportunities too. You got this Sarah 💪

MONDAY

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10 Points
Online Pilates
Great work Sarah

TUESDAY

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15pts | Circuits

15 POINTS

Always fun to train in a group. Ask for help if unsure on your technique on the exercises.

15 Points
Circuits class, mainly focussed on dead lifts, squats and bench presses.
Deadlifts and squats are simple exercises but they are so effective, especially for us runners, so sounds like a good class.

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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16pts | 40 Mins & Strides

16 POINTS

40 Mins @ Easy Pace (RPE: 3)

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

Keep the 40 mins easy and don’t forget those strides. Without them you won’t improve and will fall short of your weekly targets.

Attempted to get out, went out when I logged off work at half 4 rather than wait for run club as I thought I might beat the icey conditions. It was absolutely treacherous, I did a couple of mins then walked over to a local playing field to see if it would be feasible to do some on the grass but it just wasn’t possible..
Yeah you do need to be careful at this time of year. Fingers crossed the worst of the weather is behind us.

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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26pts | parkrun

26 POINTS

Running with others can reduce perceived effort so parkrun is a good option as an alternative speed session. 10 mins easy WU & CD please.

Managed to find a parkrun that was on, only 5 out of about 40 in the north east went ahead. It was another new parkrun for us on our mission to cover all the north east ones. Conditions were a bit mixed, bit of slippy slush on parts of the prom, and some remaining patches of ice. Just took it very steady, walked on a couple of slippier areas ( I did see the lead runner take a nasty fall on some ice when he had overtaken my on his second lap) so definitely wasn’t a morning for an effort. Did a little bit extra after parkrun, did about a mile on the beach. A little bit of practice for the half marathon in a couple of weeks.
The fact there were only 5 on highlights to me the challenging conditions so sensible to take it easier. Well done for doing the extra at the end as well. Hopefully the run leader was alright as that sounds nasty.

SUNDAY

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27pts | 5-5-5-2-2-2-2-2

27 POINTS

*Recoveries:
120 Seconds for the 5 Mins Reps.
90 Seconds for the 2 Min Reps.

A good session to start off with your 5k pace and then pick up the speed as we move into the shorter reps. See if you can finish with your fastest lap in that final rep!!

36pts | 120 Mins Run

36 POINTS

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

Still some remaining ice here so opted for a 2 hour walk to get some miles in. Temperature is forecast to go back up to 10 degrees tomorrow so that should be the end of the ice for a while!
No worries. Sensible to me smart and hopefully conditions will improve going forward. Good to get some walking miles in.