• January 12th - 18th

There’s no getting away from the need for extra mins as we edge closer to Paris. If you wanted you could move 30 mins from Saturday to Sunday to lengthen the long run and have an easy parkrun Saturday. Tuesday is just a hilly steady pace run. You can pick one hill or a variety of hills, depending what works best for you. Any problems let me know but keep up the great work Sarah.

125 Points Achieved

Overall a really good week. Missed the 40 mins easy as missed run club due to work but everything else was completed. Long run was a success so we are planning how to fit other long runs in around parkrun.

Also got a new Garmin and new running shoes for my birthday so I’ve got no excuse not to run now! Haha

Well done Sarah, just what we needed, so really well done, pushes us back over that 80% total training mark. If we can keep nudging that back to 90% come Paris I think you’ll be in good shape. I need to know what new shoes and watch you were given for your birthday? 😂 That will definitely give some added motivation for sure.

MONDAY

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20 Points
Online Pilates done. Also tried out a new ‘body pump’ class at my gym. It was just using dumbbells so wasn’t too strenuous for an extra class.
Bonus class. Awesome. I have Body Pump as a session and it’s worth 10 points. Double bubble today 💪

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 – focussed on squats and bench presses.
Great start to the week. Awesome work Sarah

WEDNESDAY

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42pts | 60 Mins @ HM Pace

42 POINTS

10 Mins WU @ Easy Pace (RPE: 2)

60 Mins @ Half Marathon Pace (RPE: 6-8)

10 Mins CD @ Easy Pace (RPE: 3)

A good opportunity to practice goal pace for an steady run. The more comfortable you get at goal pace the easier it will feel on race day.

42 Points
60 mins at not quite half marathon pace, overall about 26 seconds per mile too slow. Seemed to take me a while to feel warmed up and comfortable.
Well done Sarah, if the effort was there that’s more important. I appreciate we’ve not done much HM pace recently so that might explain the slower speed. But if the RPE was higher that’s what is key.

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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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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48pts | 160 Mins Run

48 POINTS

160 Mins @ Easy Pace (RPE: 3)

This is the sort of distance where fuelling is now a priority. You’ll also start to get tired legs, but unless there is any specific pain, keep going, you’ll be amazed how far you can run on tired legs.

48 Points
Long run done, quite slow but I guess it’s all time on feet. Did about 40 mins before parkrun, parkrun, then another 1hr 20 afterwards. Definitely worked well organising the long run around parkrun.
Fantastic, that pace will come if you continue to be consistent with the long runs, so don’t worry about that now. At this point it is primarily about time on feet and slowly building the confidence again. And I’m sure there would have been a time in your running journey where if someone had said you’d run 160 mins you’re have told them they were mental. Well done Sarah!!

SUNDAY

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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.

Missed run club on Thursday so moved this 40 mins to Sunday. Felt quite stiff so may try and attempt it today (Monday) as a bit of a recovery run.
Ok no worries. Yeah if you do feel up to it today give it a go.