• November 10th-16th

Still working on the parkrun times for now. The most important thing is hit the right training level, so no worries if you do switch the sessions up slightly, especially if running with the club for intervals. Let’s make this another strong week. Consistency is key. Pts = Progress.

85 Points Target

Rubbish week, had a lot going on with cat care/vet visits. We have 2 kittens who were in the vets for procedures on Wednesday, one ended up being a lot more complicated so the back end of the week was taken up with cat care. Normal service should resume this week though as he is recovering quite nicely now.

MONDAY

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Pilates

10 POINTS

Always a good session to work on flexibility and strength.

10 Points
Online Pilates session
Well done Sarah. Flexibility and strength are definitely two key attributes that will help improve your running.

TUESDAY

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Circuits

15 POINTS

Always fun to train in a group. Ask for help if unsure on your technique on the exercises.

15 Points
Weights class again, focuses quite a lot on lower body and core strength, lots of deadlifts!
Oh, deadlifts are good. Sounds like the perfect workout for a runner. Well done Sarah.

WEDNESDAY

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Ramp Up 4-3-2-1

24 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

4 min @ 5k Pace (RPE: 8)
2 min recovery

3 mins @ 3K Pace (RPE: 8)
90 secs recoveries
x 2

2 mins @ <3k Pace (RPE: 9)
90 secs recoveries
x 3

4 x 1 min @ All In (RPE: 9)
60 sec recoveries
x 4

10 Mins CD @ Easy Pace (RPE: 3)

Always a favourite with the team! Keep that first rep at 5k pace and then start to ramp up that speed. Enjoy!

thursday

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40 Mins

12 POINTS

40 Mins @ Easy Pace (RPE: 3)

The biggest mistake we can make with these recovery runs is running too fast. This will mean when our harder sessions come round we are still fatigued and not able to put enough effort in to make the necessary gains.

FRIDAY

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Rest Day

0 POINTS

0 mins @ RPE 0-1

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

SATURDAY

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parkrun

30 POINTS

10 Mins WU @ Easy Pace (RPE: 3)
8 x 100 metre Strides (RPE: 8)

parkrun @ 5km Pace (RPE: 8)

10 Mins CD @ Easy Pace (RPE: 3)

Running with others can reduce perceived effort so parkrun is a good option as an alternative speed session. 10 mins easy WU & CD please.

SUNDAY

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Rest Day

0 POINTS

0 mins @ RPE 0-1

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”