• January 5th - 11th

A good speed session on Tuesday. Then a slightly different long run Sunday. The difference between your “easy pace” and “marathon pace” won’t vary much but it’s good to have slightly different gears. It was also give us an idea if we can nudge the pace a little come London. Any questions about that one just ask. But another good week with 130pts up for grabs which is very impressive.

MONDAY

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30pts | Tina Treble

30 POINTS

45 Mins Step
45 Mins Weights
45 Mins Bungee

Step. Bungee. Weights. Great use of a Monday night!! If tired from the Sunday long run then take it a bit easier.

30 Points
Done!
Such a good way to start the week. If there was a pts leaderboard you would almost certainly be top at the end of Monday every week. Well done Tina.

TUESDAY

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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
That felt really good tonight. It felt comfortable. I really needed a good run. The glitch at mile 4 was a handover of friends I was running with. One person got ill half way through and had to tap out. So amusingly I had to get my coat and keys out of his car and run a bit uphill to put in someone else’s car. Do I get extra points for a bit of running with a dry robe? 😂
If the effort level went up whilst running in the dry robe, then in theory, yes, extra points should be coming your way 😂 So pleased you had a great run and I always say that when things feel tough, we are only ever 1 good run away from everything changing. Excellent work Tina.

WEDNESDAY

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15pts | 45 Mins Spin Class

15 POINTS

45 Mins @ Varied Intensity (RPE: 3-9)

A great way to get the heart pumping to some banging tunes. Have fun 😁

15 Points
Done but might need to push Thursday training to Fri as forgot I was going to London
Well done Tina, that would be fine to move that. I do take Thursdays off and why sometimes feedback might be a bit late for Wednesday sessions or messages.

thursday

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20pts | 5-5-3-3-2-1 Mins

20 POINTS

10 Mins WU @ Easy Pace RPE: 3
5 Mins @ 5k Pace RPE: 8 (120 Secs)
5 Mins @ 5k Pace RPE: 8 (120s)
3 Mins @ 3K Pace RPE: 8 (90s)
3 Mins @ 3K Pace RPE: 8 (90s)
2 Mins @ <3K Pace RPE: 9 (90s)
1 Min @ <3K Pace RPE: 9 (90s)
10 Mins CD @ Easy Pace RPE: 3

A good speed session and a chance to increase pace as the reps get shorter. Work hard and enjoy!

This wasn’t easy. I struggled to hold the paces but I don’t think it helped that I was doing it in the morning. Weather condition were awful sleet and wind and rain but I got out and did it so I was really pleased with that as I was worried I wouldn’t get it done this week. I would like to try that session again and do it in the evening when I’m more prepared, but all in all it’s done. Sorry for not getting in the cool down. I was cold enough 😂 but also needed to catch a train to Eastbourne.
I think the pace targets are probably from early last year so could do with tweaking perhaps? So I wouldn’t worry too much, as long as the effort is there. Plus you’ve not done much speed work lately, so to get this in the training will really help. Excellent work Tina.

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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Rest Day

0 POINTS

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

SUNDAY

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48pts | 2 x 30 Mins @ Marathon Pace

48 POINTS

30 Mins @ Easy Pace (RPE: 3)
30 Mins @ Marathon Pace (RPE: 4)
30 Mins @ Easy Pace (RPE: 3)
30 Mins @ Marathon Pace (RPE: 5)

Another good variation to the 2 hour easy run. Marathon pace should feel fairly comfortable but you’ll need to focus on good form to run at this speed with a low RPE.

48 Points
That was the best long run I have had in awhile. Not sure I completely stuck to the task, I will let you be the judge of that , but didn’t stop (except a loo break) and had some hills to tackle as well. I also felt comfortable, even running into the headwind. Overall think it was ok.
Well given you averaged your marathon pace for the entirety of the session, including hills and wind means this was a real success and to feel strong at the end as well is really pleasing at this stage of the plan. Fantastic running Tina, loads of positives to take from this. Onwards and upwards.