Another strong week with 100 points up for grabs. I’ve given you the same speed workout as Andy but if you wanted to do the club group run that is a good alternative. Any problems let me know. Keep up the good work Sarah 💪

100 Points Target

MONDAY

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10 Points
Online pilates session
Great work Sarah!!!

TUESDAY

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15pts | Circuits

15 POINTS

Always fun to train in a group. Ask for help if unsure on your technique on the exercises.

15 Points
Small Group Training Gym Class – did squats, RDLs, Rows, Hip Thrusts and chest presses.
Love some of those exercises. Perfect for us runners. Great work Sarah 💪

WEDNESDAY

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thursday

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19pts | 50 Mins & Strides

19 POINTS

It’s important to keep the easy runs easy. Focus on good running form and low heart rate. Don’t forget your strides. Very important. 30-60 seconds recovery between strides.

Short run with Full Circle Club as it was our Xmas party/quiz night after so run was only 30 mins. I have moved the intervals to Sunday as was unable to do them on Wed due to being on training for work and having work to finish in the evening. I could add an extra 20 mins onto the cool down at the end of the intervals on Sunday
No worries Sarah. Yeah if you can, always look to make up for those missed points. Hope the quiz went well and sounds like a look a festive activities around the running right now which is great.

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!”

SATURDAY

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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
Quite pleased with this parkrun today, course measured long as they use this park for a Christmas Lights show in December so the route was altered slightly. Strava puts me at under 34 mins passing the 5k mark. Was running with a friend so the first 2 laps didn’t actually feel like too much of an effort, the 3rd one did though going up the hill for the 3rd time in particular. Just thinking ahead to next weeks schedule – I have entered a Xmas 10k for next Sunday the 21st December, it’s nice and flat so should be a good one for an effort if the weather is kind. It’s on the town moor which is very open so the main problem with it can be if you get any wind there’s no shelter from it.
Great work Sarah. Most well run 5ks we should feel an element of comfort in those first few kms and then the RPE will ramp up and we will need to dig deep, sounds like that was the case today, so a really good run from a training perspective. I’ve added the Xmas 10k to next weeks plan so thank you for letting me know about that.

SUNDAY

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26pts | 200-400-800-1600-800-400-200

26 POINTS

2km WU @ Easy Pace RPE: 3
200m @ Target Pace RPE: 9 (60s)
400m @ Target Pace RPE: 9 (90s)
800m @ Target Pace RPE: 9 (120s)
1600m @ Target Pace RPE: 9 (150s)
800m @ Target Pace RPE: 9 (120s)
400m @ Target Pace RPE: 9 (90s)
200m @ Target Pace RPE: 9 (60s)
2km CD @ Easy Pace RPE: 3

Try and hit those target times if you can. Work hard to make gains 💪