• February 2nd - 8th

Back to back long runs have been very effective in a lot of my plans so that is the focus this weekend. We’ve got two more big weeks of training before we ease back slightly so keep working hard, knowing the easier weeks are ahead. You got this Sarah.

MONDAY

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10 Points
Booked in for a mobility and strength class at the gym, a mixture of light weights and stretching.
Sounds perfect. Well done 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
Squats and bench press
💪

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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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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27pts | 90 Mins Run

27 POINTS

90 Mins @ Easy Pace (RPE: 3)

Keep this nice and easy. Focus on good form & efficient running economy. RPE should be around the 3/10 which means you can run and chat.

90 mins plod out, quite enjoyed it despite the rain. I don’t know what it’s been like down south but it feels like it’s rained everyday since new year up here.

SATURDAY

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36pts | 120 Mins Run

36 POINTS

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

Hard. Ran to parkrun, parkrun (my 200th) then ran home. Felt hard, legs felt tired from the off. Still raining ☔️

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.

28pts | 8 x 2 Mins & 1 Mins

28 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

8 x 2 Mins @ 3K Pace (RPE: 8)
90 Second Recovery

8 x 1 Min @ <3K Pace (RPE: 9)
60 Second Recovery

10 Mins CD @ Easy Pace (RPE: 3)

A great 5k session to improve speed. Don’t got off too quick, so focus on your pace in those first few reps, then you’ll get an idea of how far you can run each rep. From there you can then pick up the pace and cadence for the 1 minute reps.