I’ve added in the race on Sunday. You could if you wanted also do an easy parkrun Saturday and just leave out the strides and CD on Sunday. That would see you hit your targets. But another good week and a chance to test that fitness in Sunday’s Xmas 10K. Keep up the hard work Sarah.

105 Points Target

Week went pretty well overall, ended on a high with a strong 10k race.

It’s amazing that it only takes one good run to turn things around and it’s important to remember that if things are not always going that well. So pleased that Sunday was such a success and hopefully sets us up nicely to kick on into the new year. Well done Sarah.

MONDAY

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10 Points
Online Pilates
Well done Sarah. Pilates is definitely a great compliment to the running training. Keep smashing these out.

TUESDAY

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26pts | 100-200-400-800×3

26 POINTS

Recoveries: 
100 & 200m: 60 Seconds
400m: 90 Seconds
800m: 120 Seconds

A good session to do on the track. Really work hard during these reps to try and hit those targets. To get faster over 5k we need to train quicker in sessions like this. Perhaps start at the first bend so the 400s & 800s will begin at the start line. Go get ’em!!

No worries. Thanks for letting me know.

WEDNESDAY

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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
Strength training class at the gym
Bosh!!! Keep smashing these out for sure. Well done Sarah.

thursday

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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!”

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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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.

12 Points
Moved Thursdays 40 mins to Saturday to incorporate parkrun. Ran with a friend who has been injured as I thought it would be a very easy run but ended up more of a walk. Kept my legs fresh for Sunday though.
That’s a shame, but totally out of your control, and as you say, there was the benefit for Sunday. Nice to be able to support a friend too.

SUNDAY

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45pts | 10K Race

45 POINTS

2km WU @ Easy Pace (RPE: 2)
8 x 100 metres Strides (RPE: 9)

10km @ 10km Pace (RPE: 6-8)

2km CD @ Easy Pace (RPE: 3)

Control what you can. The warm up, strides, getting the early pace right and staying positive when it gets tough. You got this!! If it’s a hilly route do your research.

45 Points
Really pleased with how today went! Andy was running a steady 10k and was going to be approx 70 mins so I tried to keep him in my sights. It was a 2 lap course and I was just behind him on the first lap but lost him at the water station at the start of the second lap. Very pleased though, 1:11:33 so happy to be closer to 70 mins than 75 this time. Fastest 10k since January 2023.
This is fabulous. So pleased this went well. It’s amazing what a positive effect a pacer can have. The reason is we switch off mentally. Suddenly rather than all the doubts that creep into our head about our pace, how we feel, we focus on one thing, keeping up with the pacer. In this case Andy. When I do any race I try and find someone running my target speed and use them to focus on. Easier done in big races, but parkrun it can work well too. Really happy you enjoyed this one and saw progress here. Well done Sarah.