March 9th - 15th

It’s just really a case now of getting HHM done and then we can lay down some new goals and focus on a new plan. This period in between Brighton and the new plan will be challenging, but keep ticking off the sessions and just now this is preparation for your next training block. Any problems with the schedule this week let me know, but we want to keep it relatively light for now.

120 Points Achieved

MONDAY

6pts | Home Legs

6 POINTS

A good home workout for the legs. No weights needed, but if you do have some that will add to the difficulty. Recoveries around 30-60s. If time is limited then combined two exercises together. So whilst recovering from squats for example you could be doing your calf raises. This could save you as much as 15 mins.

3pts | Core Home

5 POINTS

Recoveries: 30-60s. If time is limited then do 2 exercises together and remove the recoveries.

*Each side (double the reps). So 2 x 30 second Side Planks = 4 in total (2 on each side).

12 Points

Arms💪🏻 Legs 🦵🏼 Core 🏋🏻‍♀️

Av it 💪

TUESDAY

22pts | 60-45-30 Sec (Hills)

22 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

60 Secs Uphill (RPE: 8)
90 Secs Downhill (RPE: 4)

45 Secs Uphill (RPE: 9)
75 Secs Downhill (RPE: 4)

30 Secs Uphill (RPE: 9)
60 Secs Downhill (RPE: 4)

x 5

10 Mins CD @ Easy Pace (RPE: 3)

Hills can really build your strength as well as improve your running form. This session is tough but will really help you make big gains. Use the downhill as a light recovery jog, so exact recovery times can be flexible.

22 Points

Whatever goes up must go down! That was alright! I’m fighting a cold off that’s brewing I can’t be sick! Hope you’re ok? What’s happened to your finger?

Sorry to hear you are feeling a little bit off. Hopefully clears long before HHM. I think I damaged one of the muscles or ligaments in my hand below the finger. Much better today tbh but has been really painful. Lifting the gym was the most likely cause so just need to put that on hold for a week or two. Great work on the session this morning Kirsty.

WEDNESDAY

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.

22 Points

10min Strides 50 min I was meant to stick To plan, but then a lovely TWR member had 2k left of her 16k run and I couldn’t let her finish alone!

I would have done the same thing. Great to support the others. You’ve got 20 mins in the bank if you wanted to do an easier run later in the week.

thursday

5pts | Home Legs

5 POINTS

4pts | Arms Home

4 POINTS

Get those guns firing! Take 30 seconds recovery between sets.

13 Points

Gimme an Arms….Gimme a legs……Gimma a core….. and what you got…….. KIRSTYS THURSDAY WORKOUT!!!!

😂 Love that. We should definitely chat about S&C for the next plan as we could do more of this if you are enjoying it and have the time.

FRIDAY

15 Points

Flipping ridge, avoided the seafront because of wind! Did it. Completed it.

You own the ridge!! That’s your domain. Well done Kirsty

SATURDAY

SUNDAY

36pts | 50 Mins @ HM Pace

36 POINTS

10 Mins WU @ Easy Pace (RPE: 2-3)

50 Mins @ HM Pace (RPE: 5-6)

10 Mins CD @ Easy Pace (RPE: 2-3)

Practicing goal pace is a key part of any training plan. The more miles you can get done at goal pace the more comfortable it will feel on race day.

36 Points

Did it! Went out thinking I’m just going and not focusing on pace, and look what happened! I proper enjoyed that run, let’s hope it’s like this next week! 💪🏻

Fantastic running Kirsty. Love that pace. An exciting week ahead and then we can look to focus on the next set of goals and training. Well done on continuing your streak. 19 on the spin now.