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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10 Points
Online stretching video
Good way to start the week. 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
Bench press and deadlifts this week
Can’t beat a deadlift. Well maybe with a squat. But it’s a great exercise for us runners. Well done Sarah

WEDNESDAY

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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.

28 Points
Went a little rogue and did the 8 x 2 and 8 x 1 minute session that I missed last week, as I had actually been looking forward to doing. I didn’t think it would matter too much as it’s the same points. Really enjoyed it and really surprised myself with my speed for all the intervals, my 2 minute ones got faster overall and were all well under 3k pace and my 1 minute ones were even faster. Feeling quite pleased that I managed to do them all without slowing down towards the end.
No that is fine. Especially if you were keen to do it. I know you mentioned you preferred the shorter reps too. Great to hear such positive feedback as well. Really pleased the session went well and you felt quick and strong. Awesome work Sarah

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.

16 Points
40 min easy run out done
….and the strides? I’ll credit the points but if not, drop them in there at the weekend. But well done Sarah. Sorry for being a nag 😂

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.

72 Points
Odd weekend weatherwise up here this weekend. Friday night was very cold and the parkrun we had hoped to go to on Saturday was cancelled due to ice. We waited to see what happened with our local parkruns but all 3 city centre ones also cancelled. Decided to add the parkrun time onto Sundays long run. Weather today for the run was ok, no ice but just a lot of mud from all the rain we have had. Managed 4 laps in 4 hours which took me to almost 18 mile. Felt quite tough and I did slow down a bit towards the end but overall I quite enjoyed it.
4 hours and just shy of 18 miles is brilliant. Couldn’t have asked for more. Honestly I’m buzzing today with how well the Team have done on their races and long runs. I love you guys, all of you on the Team. You inspire me and make me want to improve as a coach and runner every day. So thank you. Great effort today Sarah.