• March 9th - 15th

A couple of really good sessions this week just to inject a bit of pace into the long run, but you should find that fine. It’s good way of improving the fitness for marathons without having to do silly long runs every week. Any issues let me know. You got this Tina. Believe in yourself like I believe in you. We’ve still got 6 more weeks of training to progress your fitness.

137 Points Achieved

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! All the classes were more intense than usual
Great work Tina. A brilliant start to the new week.

TUESDAY

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14pts | 45 Mins Run

14 POINTS

The only real mistake you can make here is going too fast. Try and pick a flat route as well. Hills will push that RPE too high.

14 Points
Had to drop off a rental car at enterprise in bexhill so ran back. Perfect distance then a cool down walk up the hill. All Good
Killing two birds with one stone, perfect. Well done 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
Another class done. I must be getting stronger right?
You are. It’s not always obvious because the gains will be gradual, but we have definitely progressed the amount you have been training so your fitness will be improving. Well done Tina

thursday

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28pts | 8 x 2 Mins & 1 Mins

28 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

8 x 2 Mins @ 3K Pace (RPE: 8)
90 Second Recovery

8 x 1 Min @ <3K Pace (RPE: 9)
60 Second Recovery

10 Mins CD @ Easy Pace (RPE: 3)

A great 5k session to improve speed. Don’t got off too quick, so focus on your pace in those first few reps, then you’ll get an idea of how far you can run each rep. From there you can then pick up the pace and cadence for the 1 minute reps.

28 Points
I think that went ok. Terrible headwind for the WU and the first 6 x 2 min. But then turned around. A friend ran with me so it was easier having the support. Also was just shy of 3 miles at the end of the session so I had to run a tiny bit longer to get 3 miles in.😆
Average pace looked great. And I’m not too worried about paces, just a case of working hard and getting that HR and RPE up for one session a week. It’s important we do that, even when training for a marathon. Excellent work Tina, really good week so far.

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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50pts | 2 x 20 Mins MP & 1 x 20 HM

50 POINTS

A really good session to keep your 2 hour long run varied. Ideal both for those of you training for a marathon or half. Enjoy.

50 Points
Ugh not great. Ran at the wrong time of the day but was when I could fit it in. Legs felt heavy and tired. It was beautiful out though and nice to run in the sun. I am proud of myself for getting it done.
Great work Tina, looking at the splits as well you just went off a bit quick and that probably played a part in making that sessions more challenging. Had you hit the target pace in those first 20 mins I think it would have been a different story. But definitely take the positives. Over 10 miles banked at a good pace, on what was a lovely day. Another week of training successfully complete. I’d like to try one different thing next week. When leaving feedback, imagine you are the coach and you’re not talking about yourself, but one of your runners, or a friend perhaps. The idea being you’re way less judgemental and take the positives, regardless how the run felt. Sounds a bit corny I know, but I think it’s worth a try and that slight mindset switch might really help you. Enjoy your day off.

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!”