• January 19th - 25th

We need to take that recovery week that we were going to take on the weekend of your course. So no long run. But we’ve got the hills in there as we prepare for HHM, and we’ve got the HM tempo session to so you can practice race pace. As well as some additional S&C. Any issues with those sessions let me know. But this looks a good week and nice to take a break from the long run Sunday. Keep up the great work Kirsty.

113 Points Achieved

Another week where I’m happy with the sessions! Also please don’t say sorry, I just wanted to check. It’s hard being self employed-the pressure is real! I used to work crazy hours, you need to take time for you too, so please don’t feel you need to explain time off-you can’t pour from an empty cup!
I’m back in the sexy night nine footwear to try and sort this foot out before it gets too bad 🫤
I’m looking forward to next week💪
Take care and see you soon

Thanks Kirsty, it’s more to justify to anyone just joining. Didn’t want them thinking I took loads of time off 😂 To be honest, and don’t tell Jax this, looking at the list of chores to do in my time off, I think I would rather be working 😂🤦‍♂️ Another strong week, so well done. PS: we will have some downtime too of course.

MONDAY

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8pts | Kirsty’s S&C

8 POINTS

*30 Seconds on both sides

Right. So slightly longer in that we combine the two sessions and hit 20 mins. Let me know if this is a problem. What you want to do is combine 2 exercises together and then take a 30s rest.

For example.

Plank x 60s
Squats x 60s
Plank x 60s
Squats x 60s
Rest 60s

If you repeat that with the other 6 exercises you should find you get this session done inside 20 mins. And you’re now earning 16pts per week for S&C, rather than 10. You can make a lot of the exercises more difficult by adding weights. All of them apart from Plank and Side Planks can be done with weights.

8 Points
TR 70%
Nice to mix it up a bit! Gosh that last wall sit was tough 😬
gotta love a wall sit. Great work Kirsty

TUESDAY

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36pts | Continuous Hills

36 POINTS

10 Mins WU @ Easy Pace (RPE: 3)
40 Mins @ HM-Marathon Effort (RPE: 6)
10 Mins @ Easy Pace (RPE: 3)

Find a hilly route and push the pace a little. The uphills will naturally make the RPE increase. Try to attack the downhills as well, then ease off a touch on the flat. This is a session though so effort should be quite high during the 40 mins on.

36 Points
Well I did them…… must learn to like them a bit more
Hills are never easy. So great work for ticking off what is a very tough session. I think the key is mental. So when you get to those hills at HHM you can just remind yourself of these sessions and tell yourself you are ready. That confidence makes such a different. A mindset of “I can do this” compared to “this is too much” is everything. So really well done Kirsty.

WEDNESDAY

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13pts | 30 Mins & Strides

13 POINTS

30 Mins @ Easy Pace (RPE: 3)

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

Sometimes a 30 minute shake out can help recovery or just give you some much needed head space. Keep it easy. Strides are crucial here.

19 Points
20mins Strides TWR My friend Andrea ran her longest run with us! 😻 30 min non stop! I see why you love coaching! I’m on such a high for her! Horrid head wind too!!!!
A cheeky extra 20 mins. Where did that come from? 😜 Well done though and great to hear TWR is going so well. It’s really satisfying isn’t it. Well done Kirsty!!

thursday

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8pts | Kirsty’s S&C

8 POINTS

*30 Seconds on both sides

Right. So slightly longer in that we combine the two sessions and hit 20 mins. Let me know if this is a problem. What you want to do is combine 2 exercises together and then take a 30s rest.

For example.

Plank x 60s
Squats x 60s
Plank x 60s
Squats x 60s
Rest 60s

If you repeat that with the other 6 exercises you should find you get this session done inside 20 mins. And you’re now earning 16pts per week for S&C, rather than 10. You can make a lot of the exercises more difficult by adding weights. All of them apart from Plank and Side Planks can be done with weights.

8 Points
Did I feel like that-nope!!! Did it!!! 💪 also next week back to different S&C?
Great work Kirsty. Always feels better for getting it done right? Well spotted. I’m hoping to revamp all S&C after my short break, to offer more structure and variety for the team as a whole. But keep letting me know if anything looks wrong. My brain is a bit frazzled with all the background work I have done, hence the mistakes.

FRIDAY

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24pts | 30 Mins Tempo (HM)

24 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

30 Mins @ HM Pace (RPE: 6)

10 Mins CD @ Easy Pace (RPE: 3)

A good opportunity to practice your half marathon goal pace during a midweek tempo run. Factor in hills and weather, which may effect pace, in which case nail the right RPE.

24 Points
Yucky horrid headwind!!!!! Also my good foot feeling sore…. Trying to get ahead of it before it’s too bad… and S&C today or tomorrow!
Tough in the wind at the moment. Sorry to hear about the foot, hopefully just a niggle which does sort itself out soon. But still top work on getting the session done and working hard. They all add up and some solid points in the training bank.

SATURDAY

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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!”

SUNDAY

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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
Ran around in circles trying to find Amanda 🥴 but lush when we did meet☺️ proper easy!
😂 I’ve often missed my running buddy on a long run. Who’d have thought meeting en route could be so challenging. Well done Kirsty, glad you found her