• March 9th - 15th

All about Sunday really and why we keep it light before that. Although a good session Tuesday to get some speed in the legs (switch with group intervals if that is an option). Sunday is all about time on feet so don’t worry about pace. You got this and it’s a big step in your Paris preparation. Keep up the great work Sarah!!

135 Points Achieved

MONDAY

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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!”

TUESDAY

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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!”

10 Points
Down as a rest day but had a class tonight (as I’ve been doing powerlifting on a Tuesday) Deadlifts tonight, working on technique with some dumbbell RDLS, single leg glute bridges and split squats.
Well done Sarah, certain powerlifting moves like squats and deadlifts are great. It’s believed heavy weights and low reps is the best way to improve our strength as runners so this is a good approach

WEDNESDAY

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21pts | 800×2 400×3 200×3

21 POINTS

2km WU @ Easy Pace (RPE: 3)

800 Meters @ Target Time (RPE: 9)
120 Seconds Recovery
x 2

400 Meters @ Target Time (RPE: 9)
90 Seconds Recovery
x 3

200 Meters @ Target Time (RPE: 9)
60 Seconds Recovery
x 3

2km CD @ Easy Pace (RPE: 3)

A decent speed session Work hard and take this opportunity to improve your fitness. Go get ’em.

Went to run club, probably an easier session that the one on the plan as it was lamppost pyramids, alternating speed and recovery for 1 lamppost then 2 then 3 then 4 (4 lampposts at speed and 4 recovery) repeating over about 800m distances. Then some Indian file sprint work. Felt really good tonight and got some good pace on my efforts, my overall pace was 10:42min/mile for the session and that includes the recoveries.
Great work Sarah. As I’ve said many times before I’m always keen for my runners to join in with group sessions as it will definitely bring out the best in us. I would say if you feel it was lighter than what was planned, just look to add on some bonus minutes later in the week to catch up those lost points. But it’s a good way of thinking as it’s more likely you’ll progress with that mindset.

thursday

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10 Points
Did a class at the gym, was quite a mixture of things, slam balls, skierg, sled pull/push etc I know they aren’t all directly good for runners but I am really enjoying my gym classes at the moment.
I think finding what you enjoy is important but this will definitely have some benefits. Sounds challenging and good fun, really well done Sarah

FRIDAY

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19pts | 50 Mins & Strides

19 POINTS

It’s important to keep the easy runs easy. Focus on good running form and low heart rate. Don’t forget your strides. Very important. 30-60 seconds recovery between strides.

19 Points
50 mins easy run, I’m starting to enjoy my friday morning run before logging onto work
If you can get into a weekly routine it can make a huge difference. Easier now the mornings are lighter, but the fact you are enjoying it too is huge. Well done Sarah. Did you do the strides as well? I’ve credited the points but if not try and squeeze them in later in the week if possiblw

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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72pts | 240 Mins Run

72 POINTS

240 Mins @ Easy Pace (RPE: 3-8)

All about time on feet. Don’t push the pace early on and ensure you are well hydrated and have fuel to take on at regular intervals.

78 Points
20 mile run done. It was tougher than expected, I think I took forgranted it would be easier than some of the other long runs as the route was relatively flat, being a motor race course, but 10 laps was a lot. I usually quite like laps but maybe 10 was a few too many haha. We also had some poor weather, it was incredibly windy so we were quite exposed to the wind and the rain on most of the lap. Got to the end eventually, running time 4hrs 33 so quite pleased with that.
Absolutely brilliant. To run for that long in those conditions. Sometimes flat isn’t always easier because you end up working the muscles in the same way the whole time. But this proves that you can do Paris and if the conditions are better on race day, with more runners, more support, you might even find it much easier. Fantastic running Sarah. Super proud of you both this weekend for your efforts. 135pts banked which I believe is the most you have ever done on plan with me. Also nudged the training % overall up to 86 which is great too.