• February 2nd - 8th

Another strong week. Only a few more and then we ease back a little. Keep an eye on the foot, and if you can keep doing the exercise to help it. But if we can get through these next 2 weeks, then the training eases back and hopefully that will help and leave you fresh for Brighton half. Keep up the great work Kirsty.

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
💪🏻💪🏻💪🏻💪🏻💪🏻 Starting the week right I did my S&C-the combined one….ive popped them on my garmin schedule for the rest of Feb Monday and Thursday-is that ok?
Sorry I have updated the plan now so it has the new S&C and will change the one later in the week. Well done for as great start.

TUESDAY

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26pts | 8 4s and 2s

26 POINTS

Maintaining your current 5k pace will get progressively more challenging as a session unfolds. So breaking it down in this nature should allow you to maintain that pace for the whole session.

26 Points
Boom! That was harder than I expected today! But got it done. Saved the tasty head wind for the 2 min reps 🫤😬
That was big. Splits were filthy. Great pace. I’m excited with the way you are running right now. Keep it up.

WEDNESDAY

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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.

19 Points
26min Strides TWR that’s what Wednesdays are all about. Now sitting with my foot on a hot water bottle 😬 sorry about the extra in pre TWR I got carded away
No worries. A few bonus points never did much harm. Good idea to rest the foot in that way. 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
Wwooooo completed it mate!
f**k yeah, sorry don’t know why I felt the need to swear there. Hopefully you’re not offended by my occasionally potty mouth? I could just have said well done but now I’m wasting time still writing 😂🤦‍♂️

FRIDAY

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33pts | 45 Mins @ HM Pace

33 POINTS

10 Mins WU @ Easy Pace (RPE: 2)

45 Mins @ Half Marathon Pace (RPE: 6)

10 Mins CD @ Easy Pace (RPE: 3)

Practicing goal race pace is essential, especially for a half marathon. It’s important we hit our targets in training so on race day it feels achievable.

33 Points
Hhmmmmm ☹️🤢💩😢 But was at least out for 45…..
One of those runs by the sounds of it. Better to come.

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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42pts | 140 Mins Run

42 POINTS

140 Mins @ Easy Pace (RPE: 3-6)

Keep the long runs at a low effort level. Obviously the longer the time wears on the harder the run will become. Make sure you hydrate and take fuel with you.

42 Points
Wwooooo completed an easy lovely no pressure run with Amanda! Just a casual half! 🥴
Casual half. As you do #legend