• 6th-12th April

Whilst we ease back as we enter the Taper, we still want some quality in there. Your Monday treble, spin and the 10k session offered that, perfectly complimented with the two easy runs. Listen to the body though, if anything starts to whine let me know and we can potential ease back a little more just to be on the safe side.

92 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.

This wasn’t on due to the bank holiday
Bloody bank holidays 😂 See how the week unfolds, if you wanted to do another easy run that would be fine, but at this stage of the plan it’s not too important

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
A hilly trail run with friends. It was just so beautiful out I couldn’t resist.
That’s fine, so long as we keep it easy for now I’m happy. Well done Tina. You can do this.

WEDNESDAY

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15pts | 45 Mins Spin

15 POINTS

*Recoveries: 30 Seconds after the 30 second reps, 60 seconds after the 60 second reps. Simples.

Coach Simon🍊 “Make a note of RPM & the resistance level so you can increase them as you do more sessions.” Recoveries in between intervals are the same as the effort. So 30 and 60 seconds easy pace.

15 Points
Done!
Great work Tina

thursday

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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
Done. A bit too quick but done nonetheless.
Well done Tina, just about ticking off the sessions right now and telling yourself how awesome you are 😉

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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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
Pleased with that. Got it done trail was tough but good. I am tired, my legs and body feel tired. I forget how different trail is from road. It was so beautiful out. Last long run. The only thing hurting (knee twingy but ok think), is my big toe on my left foot. My shoes were too small I think and I damaged my toe doing the 21 miles. I have subsequently changed to a half size bigger so much better. But my toe is not happy.
Really well done Tina, good to tick off that last long run. Perhaps with the toe you could try wrapping it up. Even some cotton wool for extra protection. I’ve done that in the past when I’ve had issues with my toe. It can feel a little weird in the shoe, but it helps reduce the discomfort it’s worth a go. 6 first timers all completed Brighton marathon at the weekend, so the plans have worked well. Times ranging from 3:53 – 5:55!!