• February 2nd - 8th

10k pace at track we are looking to hit somewhere between 2:40 – 2:45. 2:50+ is a fraction too slow. So be as consistent as you can. If you can do your long run Saturday then that gives a day of rest before the following weeks track session. Oh and congrats again on your Merit Award. I got really emotional when some of my runners, including yourself, were rewarded for your hard work. Proud of you all.

MONDAY

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28pts | 15-10-5 Mins (10k)

28 POINTS

10 Mins WU @ Easy Pace RPE: 3

15 Mins @ 10K Pace RPE: 7

10 Mins @ 10K Pace RPE: 7

5 Mins @ 5K Pace RPE: 8

10 Mins CD @ Easy Pace RPE: 3

Recoveries: 2 Minutes

Quality 10k session. These are the runs where the magic happens.

30 Points
TR 100%
I am rubbish at working out if I nailed pacing on this, felt like gave it a good go 🥴😊 Legs feeling ok 👍🏼💪🏼
I ever unsure about pacing just ask and I can let you know what lap times you should be aiming for. How good was that last rep though? Quickest yet. You and Rachel smashed it 👊

TUESDAY

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Rest Day

0 POINTS

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

TR 50%
Glad of the rest started to feel a bit rubbish 🫩
Hope you feel better today (Thursday, don’t tell Jax, it’s date day, but it’s ok she’s in the shower so I’m doing 5 mins of feedback).

WEDNESDAY

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18pts | 60 Mins Run

18 POINTS

Keep that RPE down. You want to be able to run and chat, speaking of which, joining a group can add to the enjoyment here.

18 Points
TR 65%
Got it done ….. 60 mins on treadmill although felt like much longer 🥴
Time stands still on the dreadmill. Well done Chrissie

thursday

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15 Points
TR 60%
Tough going but Got it done! 🥴
You’re a gym shark these days Chrissie. Great work

FRIDAY

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Rest Day

0 POINTS

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

TR 60%
Thank goodness it’s Friday 🫩🥴
😂

SATURDAY

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45pts | 150 Mins Run

45 POINTS

150 Mins @ Easy Pace (RPE: 3)

All about time on feet. Don’t focus on pace. Instead keep that effort level down and concentrate on good running economy. Fuelling and hydration key too.

TR 75%
2 hrs 17 just short of the 2 1/2 needed …coughing a lot and slowly dying on way round….. determined to finish the route just couldn’t make the additional 13 mins (10 miles today) Will do half hour treadmill tomorrow
I’ve got you at 97% already so rest up tomorrow. No need to do 30 mins on the treadmill. Perhaps a nice easy walk if you get the opportunity would be a better move. And 2:17 is great today. I picked my route so I could get to see you lot and it cheered me up. So thank you.

SUNDAY

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Rest Day

0 POINTS

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