• 20-26th April

Careful with the speed session. Think higher cadence lighter ground contact and so long as you’re not running too much on your forefoot that shouldn’t put too much extra strain on the calves. Hell of a routine again and hopefully all goes well. Keep wracking up those points Lou. Any problems let me know.

104 Points Achieved

MONDAY

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12pts | 40 Mins Elliptical

12 POINTS

A good way to boost cardio whilst reducing the risk of injury. The elliptical can tone muscles and improve endurance whilst being gentle on your joints. You want to be working at the top end of your aerobic zone, just under LT1 (zone 3 on Garmin).

12pts | Body Pump

12 POINTS

A really good way to get your S&C in. A full body workout with barbells will really aid your running and reduce the risk of injury.

24 Points
No time to for a swim again with the additional shower and hair wash required. Opted for elliptical rather than stairs to give glutes a bit of a rest! Just to say, I only work until 14:30 on a Wednesday so have a lot more time to fit in a run or workout than other days. Which is why I don’t tend to have that as my rest day. I usually have to move things around to fit work / kids etc..
Well done Lou, great start to the week. Which day would be better for the rest day? I can switch it in the plan so when I set the weekly schedule I don’t have that as the rest day.

TUESDAY

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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!”

WEDNESDAY

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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
Ran to feel, no pressure, no checking the watch, the best way to run. Usually becomes a natural progression run which it kinda did. Felt good, really enjoyed it! The best rest day is probably a Tuesday as I work from 8-6, unless I’m joining a group after work or a Sunday.
That’s fine. I appreciate that sometimes we can get too data focused. As long as it felt comfortable to you then I’m happy. I’ve had excellent results as a coach with my runners doing it this way. Hence why RPE is the focus on the dashboard when looking at sessions. Well done Lou. I’ve swapped Tuesdays and Wednesday over on the plan.

thursday

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9pts | 20 Mins Stairs

9 POINTS

A great form of cross trainer for us runners. Take a few minutes to warm up at find your stride but then push hard. You can real bang for your buck with just 20 mins on the stair climber. I hit around level 10 when doing these but find the right speed for you that you can maintain, but you find this tough.

9pts | 30 Mins Elliptical

9 POINTS

30 Mins Elliptical  (RPE: 6-7)

A good way to boost cardio whilst reducing the risk of injury. The elliptical can tone muscles and improve endurance whilst being gentle on your joints.

12pts | Body Pump

12 POINTS

A really good way to get your S&C in. A full body workout with barbells will really aid your running and reduce the risk of injury.

30 Points
👍🏻
Hell of a day. Well done Lou!!! Impressive stuff. 30pts banked.

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!”

I just couldn’t fit it in today. Have moved to tomorrow. I’ll do the swim after very gently and it’s usually my arms that work hard in the pool rather than my legs!
No worries Lou.

SATURDAY

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12pts | 40 Mins Swim

12 POINTS

40 Mins Swimming @ Easy Pace (RPE: 3)

Swimming is a great alternative to running and probably the best form of cross training. Have fun!

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!

32 Points
No niggles or anything with the speed work 😊. Pace a little better than I’d thought I’d manage. I did 15 min CD so took 5 mins off of the swim.
So pleased it went well as I know it’s been the issue before. Were you wearing the stability shoes? And I like your thinking with taking off 5 mins off the swim, overdoing it can always cause issues. Fantastic work Lou. Hopefully this is the sign of things to come 🤞

SUNDAY

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8pts | Lou’s Legs Gym

8 POINTS

A good all round session to work the legs. This is level 2 workout with some single leg exercises and lower reps, higher weights approach. So you want to be strong before doing this session.

27pts | 90 Mins Run

27 POINTS

90 Mins @ Easy Pace (RPE: 3)

Keep this nice and easy. Focus on good form & efficient running economy. RPE should be around the 3/10 which means you can run and chat.