So into the taper we go. Busy week, but nothing too major, we keep the quality but ease off the mileage. Might be a good time to attempt a quick parkrun as your fitness should be a decent place right now. Obviously 5k hasn’t been the focus so approach it without any pressure or expectations and just give it a good go. Any issues let met know, but most of the hard work is done now. Roll on Paris. Keep going Sarah.

86 Points Achieved

MONDAY

10 Points

Pump class again rather than pilates. Good class though as she always does a lot of stretching and core work in the second half, some very similar to pilates.

Sounds like a good workout and definitely earning those points. I think finding a class you enjoy is also important too.

TUESDAY

15 Points

Squats and bench press at powerlifting tonight, plus a little bit of core work.

Who would win in an arm wrestle between you and Andy? Based on your feedback and sessions, my money is on you. Great work Sarah.

WEDNESDAY

thursday

22pts | 5 x 4 Mins

22 POINTS

10 Mins WU @ Easy Pace (RPE: 2)

4 Mins @ 5K Pace (RPE: 8)
2 Mins Recovery
x 5

10 Mins CD @ Easy Pace (RPE: 3)

Ideally you’re looking to match or beat your current 5k pace. This is a really simple but effective session. Working to time rather than distance allows you to do these sessions with runners of different ability. Very best of luck,

22 Points

Again, I quite enjoyed this one once my legs got going. The first interval was the slowest (but still under 5k pace) and the rest got a little faster. Averaged 10:22min/miles for the intervals so quite happy with that.

Brilliant. Really pleased this went well. We just need to find a way to wake up those legs quicker 😂 On a serious note though, some simple drills if you have time may help. Butt kicks, side skips, low knees, high knees, a skips, fast feet on the spot. 3-4 of those just before you run might waken them up. Great work Sarah

FRIDAY

12pts | 40 Mins Run

12 POINTS

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.

30 minutes done on lunch break. Will add the other 10 to my run on sunday

Well done and thank you.

SATURDAY

30pts | parkrun & Strides

30 POINTS

parkrun is the best!!! Every Saturday at 9am. A great opportunity to push our effort levels and run alongside other people. Make sure you get there nice and early for your WU & Strides. I normally aim for 8:15 to give myself plenty of time.

30 Points

Really pleased with parkrun today. Did a warm up from car to start line, and this parkrun starts on a downhill which I think also helps get the legs going. Though it does mean there is uphill on the end of each lap which can be a bit tough. Was hoping to get under 34 minutes as that was my previous best time for this particular parkrun so was really happy to get well under 33 minutes. I did slow down a little on the 3rd lap but didn’t totally die so I think I paced it reasonably well. Also it was my fastest parkrun since March 2023 that’s also pretty good!

“Pretty good” Give over, that’s bloody awesome. And I think you should be so happy with this, I’m buzzing to be honest as it shows the recent hard work you’ve put in to your training has paid off and that the fitness now is at it’s best, just a few weeks out from Paris. Excellent work Sarah.

SUNDAY

Haven’t done this one yet as going to go to run club tonight (Monday) as they have a nice 5 mile route which fits nicely for my 60 mins. (50 mins plus 10 mins owed from Friday) It does mean I have rejigged this coming week to run today (Monday), Wednesday and Friday, then parkrun sat. Hope that works ok but I was keen to fit in a run club as I’m not doing the Wednesday interval session.

That’s not a problem at all, at this stage of the training when we have the taper week, moving one along a day doesn’t make any different.