March 16th - 22nd

If the 20 mile run went well, then we are pretty much entering the taper phase right now. It’s a case of maintaining the fitness you’ve built up whilst making sure you are fresh for Paris. Still 4 runs including back to back at the weekend means it’s not easy. Keep up the great work Sarah. Any issues let me know.

98 Points Achieved

MONDAY

TUESDAY

15 Points

Powerlifting class – focus on Squats today, first part doing 3 x 3 reps at relatively heavy weight Second half did some leg extensions, walking lunges with dumbbells and some RDLs so some good running strength work I think.

Yes they all sound like good running exercises to be honest. And low reps heavy weights is a good approach to getting stronger. Well done Sarah

WEDNESDAY

thursday

10pts | 60 Mins Pilates

10 POINTS

Always a good session to work on flexibility and strength.

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.

26 Points

Stretch and mobility class on the morning and steady 5k group at run club on the evening plus strides.

Double day. Love it. In a great place right now with your fitness Sarah. Keep it up.

FRIDAY

20pts | 5-5-3-3-2-1 Mins

20 POINTS

10 Mins WU @ Easy Pace RPE: 3
5 Mins @ 5k Pace RPE: 8 (120 Secs)
5 Mins @ 5k Pace RPE: 8 (120s)
3 Mins @ 3K Pace RPE: 8 (90s)
3 Mins @ 3K Pace RPE: 8 (90s)
2 Mins @ <3K Pace RPE: 9 (90s)
1 Min @ <3K Pace RPE: 9 (90s)
10 Mins CD @ Easy Pace RPE: 3

A good speed session and a chance to increase pace as the reps get shorter. Work hard and enjoy!

20 Points

Enjoyed this interval session, it went over really quick. Pace was pretty good overall, the second 5 minute one was a little slow but the rest were all ok. The warm up felt the hardest, my legs took a while to get going.

It’s amazing how often people say they feel so bad in the WU and just highlights the importance of doing it pre session. So pleased you enjoyed it though and that’s another sign your fitness is in a good place, you’ve earned that through your hard work and training over the past few months, so really well done Sarah. Keep it up

SATURDAY

21 Points

70 mins done with parkrun incorporated. Ran to parkrun then ran parkrun. Again it took my legs a little while to warm up and to feel comfortable but parkrun felt really good.

Excellent work. “Never judge a run until at least 10 mins” is a good tip to share with other runners. Something you have definitely experienced these last few days.

SUNDAY

18 Points

62 mins easy run (I was 2 mins short yesterday as I did parkrun quicker than expected). Same as the last couple of runs, took a little while to feel like my legs were working properly but I really enjoyed the second half of the run.

Love that 2 mins extra. Exactly what I would do. Glad the legs woke up again, I think you know by now that can happen. But a really strong week. Well done Sarah.