• February 9th-15th

If you wanted to bring the long run forward to Saturday again that is fine. Some decent mileage now and a good speed session to keep things started. You got this. Any problems let me know but keep up the great work Sarah.

MONDAY

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TUESDAY

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28pts | 15-10-5 Mins (10k)

28 POINTS

10 Mins WU @ Easy Pace RPE: 3

15 Mins @ 10K Pace RPE: 7

10 Mins @ 10K Pace RPE: 7

5 Mins @ 5K Pace RPE: 8

10 Mins CD @ Easy Pace RPE: 3

Recoveries: 2 Minutes

Quality 10k session. These are the runs where the magic happens.

WEDNESDAY

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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.

thursday

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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.

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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9pts | Easy parkrun

9 POINTS

“Easy means Easy! Not 5k pace, not 10k pace, not even marathon pace. Easy pace!! 😉”

Save those legs for the bigger sessions and enjoy running comfortably among the pack.

Thank you.

SUNDAY

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54pts | 180 Mins Run

54 POINTS

Time to make sure your fuelling and hydration is on point. 30-60g of carbs per hour. The longer the run goes on the tougher it will get.