We are in the toughest part of the training. So if it feels like hard work right now, just bear in mind it won’t always be this tough. 6 of the next 10 weeks for example will have lower training pts than this. So keep going, you’re doing amazing. If the long run ever feels overwhelming we could split it into two one weekend. Something to consider to make it a little easier on yourself. But keep up the great work Chrissie. Track pace? 2:30 laps for the short reps. 2:40-2:45 for the longer reps 💪

110 Points Achieved

I feel that this has been a solid week considering that I’ve been battling illness, didn’t want to use it as an excuse and super pleased that I got all my sessions ticked off

I’ve got runners on the team that use any little niggle or complaint as an excuse. Not you. An absolute warrior. A week where you’ve been feeling poorly to achieve that is great. This should give you a huge confidence boost and show you anything is possible, anything. Keep it up Chrissie.

MONDAY

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28pts | 2-4-6-6-6-4-2 Pyramid

28 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

2 Mins @ 5k Pace (RPE: 8)
60s Recovery

4 Mins @ 5k Pace (RPE: 8)
120s Recovery

6 Mins @ 10k Pace (RPE: 7)
120s Recovery

6 Mins @ 10k Pace (RPE: 7)
120s Recovery

6 Mins @ 10k Pace (RPE: 7)
120s Recovery

4 Mins @ 5k Pace (RPE: 8)
120s Recovery

2 Mins @ 5k Pace (RPE: 8)
60s Recovery

10 Mins CD @ Easy Pace (RPE: 3)

Build up to a long interval session like this. Good to practice a variety of paces and dig deep during those longer middle reps.

28 Points
Still suffering with this blasted cough but think I did ok considering! Didn’t want to give up and kept Rachel going so that felt good
You both did great. Nice to have each other as support when needed. Another tough session smashed out of the park.

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!”

Still suffering 🫩
What! Sorry to hear that. Really hope you feel better by the time you read this (Friday)

WEDNESDAY

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22 Points
Good run, still fighting this cough so really pleased with my effort and got strides done too! 💪🏼
Awesome work Chrissie. Hopefully when the cold sods off you will feel even better on these runs.

thursday

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8pts | Home Legs

8 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.

2pts | 20 Mins Bike

2 POINTS

A good warm or recovery session. Rubbish in terms of accumulating pts but can help prepare you for what is coming next.

5pts | 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).

15 Points
Wow that was a hard workout but did it 💪🏼🧡 Right knee feels a little tight from yesterday any ideas on how to loosen it up? No pain just feels tight
Awesome work Chrissie. I think just some extra stretching perhaps can help. I’m hoping to have some stretching sessions added to the dashboard soon that the team can follow. But just need time to get that done (so many ideas, very little time). But great work on completing the session. Tough is good.

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!”

Oh my starting to ache from yesterday Know I worked had as tummy muscles hurt when I cough
DOMS are the worst but shows you worked hard in the session.

SATURDAY

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45pts | 150 Mins Run

45 POINTS

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.

45 Points
Muscles aching from Thursdays workout, still not back to full health cough is lingering but gave it a good go Happy with the distance covered and managed all the time to feel good
Given the circumstances this was a brilliant run. Not far off the time you’ll need on race day when all being well you’ll feel much better rested on the start line. Great work Chrissie

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!”

Yay for rest day 🙌🏼 legs not feeling tooooo bad today
Rest days are the best. Although I only give myself one a week and on those days Jax normally wants to walk for miles 🤦‍♂️