A slightly easier week this week, but still 4 runs and 2 sessions so working hard, but no big long run. We don’t need to be smashing them out every single week as that will just lead to fatigue. Any issues let me know but keep up the great work Sarah.

105 Points Achieved

MONDAY

10 Points

You tube stretching video

Well done Sarah, good idea after the race Sunday

TUESDAY

15 Points

Squats and deadlifts

Lovely jubbly. Jax (my girlfriend) saw you did a 70kg deadlift. Wowzers. I’m impressed.

WEDNESDAY

26pts | 8 x 2 Mins Hill Reps

26 POINTS

Big session this! But ideal if you have a hilly race coming up. Focus on good form and don’t go off too hard in rep 1, let the hill make it tough. Good luck! You got this. Run tall & proud.

26 Points

Went to run club interval session. It was a pyramid session using lampposts, so run to 1 lamppost easy pace, next one 10k pace and next one 5k pb pace. Repeated for 12 lampposts out and 12 back. Then did the same but 2 lampposts at a time then 3 lampposts then 4. Then back down the pyramid. Sounds quite complicated when I try and explain in writing haha

This sounds like a lot of fun and always good to join in with the group if you can. Efforts are much more fun with others and sounds like you would have hit your pts targets as well. Great work Sarah.

thursday

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.

40 mins easy run home from the gym on Friday morning

Love the fact you are running back from the gym. That must mean more points though? Let me know what you did in the gym as we need to credit that to the training

FRIDAY

SATURDAY

12 Points

More of an easy parkrun as it was a trail one and I wanted to try and put a bit of effort into my 5 miles on Sunday. Ran it nice and steady. Was a beautiful course and really enjoyed it!

Good thinking with the race on Sunday. Always lovely to do a new park run. Especially one with Alpacas!! How cool is that? Well done Sarah

SUNDAY

24pts | 80 Mins Run

24 POINTS

80 Mins @ Easy Pace (RPE: 3)

Try and keep it easy. It all depends on your current level. If slowly adding time to your long run the last 10-20 mins might be tough. Focus on good form.

30 Points

Derwent Reservoir 5 mile race. Really enjoyed this one, slightly disappointed in my time as I would have loved under 60 minutes but it was a bit harder than expected. Started off at a good pace but then we went on an up hill through a very muddy field which threw me off a bit as it was like doing cross country. The terrain was ok for a while after that but we did come to a very long steep hill at about half way. After that there was some nice welcome down hill, but it also meant downhill through the muddy field again, which the marshal at the bottom told me a few people had slipped down, so I was thankful to just remain upright haha. Enjoyed it overall as it was an interesting course and beautiful scenery. Also it wasn’t raining for once!

Really well done Sarah, sounds quite challenging in places and it races like this it’s important not to worry too much about time but just put a good solid effort in which it sounds like you did. So some bonus pts thrown in there.