• January 26th - 1st February

I’ve put the long run on Saturday. A rather sneaky 30 mins Sunday as well but sometimes doing that can help flush out the toxins. See how you feel. There’s also the option of doing a bit more Thursday if that works better. Keep up the great work though Sarah. 10 weeks until Paris so we need to keep pushing that training % up. You got this.

Struggled a bit this week with work ( as was only in Monday to Wednesday) before we went away to visit Andy’s relatives on Thursday.
We came home on Sunday with a plan to fit our run in but it had been a very tiring few days and the plan just didn’t work.

Going into the next 10 weeks though we don’t have anything planned that should hamper our running schedules, the next weekend away is Paris itself and I feel like we have a few good races pencilled in that will help us get some of the long runs in.

There’s still plenty of time, if we can keep up the training over the next 4-6 weeks you should be fine. We are down to 79% overall now and any extra mins when you feel strong will help push that up. The higher the %, the better race day will go. Give Andy a nudge to do his feedback as well 😂😜

MONDAY

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10 Points
Did a stretching video rather than a Pilates one, felt a little stiff yesterday after Sundays run, even my arms were sore, felt like I’d done a whole body gym workout.
Well done Sarah. I’ve just downloaded an app called Bend. Very basic stretching app, but paid £19.99 for a year. And it’s got me in better habits such as 5 mins of stretching when I wake up which already feels like a game changer. Perhaps something to look into. I’m sure there are other good apps out there and You Tube always has good offering. I like the app as it tracks my stats and gives me accountability.

TUESDAY

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WEDNESDAY

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30pts | 5-5-10×1-5-5

30 POINTS

10 Mins WU @ Easy Pace RPE: 3

5 Mins @ 10K Pace RPE: 7 (120 Seconds Recovery)
5 Mins @ 5K Pace RPE: 8 (120s)
10 x 1 Mins @ 3K Pace RPE: 9 (60s)
5 Mins @ 10k Pace RPE: 7 (120s)
5 Mins @ 5K Pace RPE: 8

10 Mins CD @ Easy Pace RPE: 3

Another big session here. This is where the magic happens, work hard, hit those paces and you’re going to make some serious gains.

thursday

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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.

24 Points
Missed circuits on Tuesday due to work so booked an early am class today. Did the the circuits class then ran home as my 30 mins easy run.
Running home from circuits? Love that. Good thinking Sarah

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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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.

16 Points
Parkrun done at Isabel Trail to collect our ‘i’ – we had been away visiting Andy’s family down Manchester way for a few days.
Love the name of that parkrun. I think I’m way off the alphabet, although hope to do some more touring this summer. Well done Sarah

SUNDAY

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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.