• November 24th - 30th

A lighter week, but if we have missed some training prior to this we can catch up if you wanted? Also the group efforts is always preferred to the session I’ve set if you can join the club and run with them. Keep up the good work Sarah.

80 Points Target

MONDAY

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Pilates

10 POINTS

Always a good session to work on flexibility and strength.

10 Points
Online pilates session
Always a good solid start to the week. Well done Sarah.

TUESDAY

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8 x 3 Mins

25 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

3 Mins @ 5k Pace (RPE:8)
90 Seconds Recovery
x 8

10 Mins CD @ Easy Pace (RPE: 3)

A really good session and chance to see if you can push the pace and hit 5k pace or a little under. This will test both your speed and endurance. The challenge is made tougher by slightly shorter recoveries.

15 Points
Missed session, had planned run club intervals on the wednesday but it has been a struggle getting home from work recently and I am finding it hard to talk myself into going out in the dark on my own. Booked into a circuits session instead so did do something. For this coming week me and Andy have organised to do our hill session together so if I’m late home from work I won’t be going out on my own.
I do understand that. I could set you the same session as Andy going forward? You could still switch to the club session if you wanted, but then at least you know you won’t have to do it on your own. Well done for getting in a circuits class though.

WEDNESDAY

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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!”

thursday

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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.

9 Points
Swapped Thursday and Saturday round, too late for run club so went out and did 30 minutes on my own.
Good thinking and really well done for getting out there. You’ve been very unlucky this week with work. I hope that changes. But great job Sarah. Again good thinking to match that switch up.

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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30 Mins 🏃‍♀️

9 POINTS

30 Mins @ Easy Pace RPE: 3

Nice and easy. Smile, relax and enjoy. Love life!

12 Points
Did my 40 mins easy run here as we were doing a trail parkrun for a friend’s 200th parkrun. It was quite a nice route, 2 laps and the first half of the lap was all downhill which meant the second half was all up hill.
Sounds tough!! But nice when you’re only running at an easy pace, Well done Sarah!!

SUNDAY

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75 Mins Easy

22 POINTS

75 Mins @ Easy Pace (RPE: 3)

Nice and easy!! Why 75 mins and not 60? To hit that training load target and ensure your plan is as consistent, week in week out as possible, to reduce that risk of injury.

Picked up a bit of a bug so missed this run. Next Sunday there is a run club run to ‘Fenwicks Window’ which is essentially a big department store which puts a Christmas display in its shop window, this year it’s the story of a christmas carol. We usually do an annual run in santa hats to the window. So next Sunday I will have an extra run thats not on my plan, it will probably be somewhere around 60 mins.
Sorry to hear you have been feeling poorly. Next Sunday looks great and I will tweak the plan to add that. Also a chance to make up some pts as well, which is great. Hope you feel better now Sarah.