• November 24th - 30th

Week 4 already. How did that happen. It means a slightly easier week and then things pick up with longer runs (over 2 hours from next week onwards), so enjoy the lighter load, any issues let me know.

95 Points Target

MONDAY

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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.

TUESDAY

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30 Mins & Strides

13 POINTS

30 Mins @ Easy Pace (RPE: 3)

8 x 100 metre Strides (RPE: 8)
60 Second Recoveries

Sometimes a 30 minute shake out can help recovery or just give you some much needed head space. Keep it easy. Strides are crucial here.

13 Points
All good. Nice and chilled run with friends. Even added a bit of a hill. Strides better this week-did them back to the car. Some on a slight incline. Felt good.
Great work Tina, all about building that fitness slowly at the moment and great if you can enjoy these too. Well done on the strides.

WEDNESDAY

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45 Mins Easy

14 POINTS

45 Mins @ Easy Pace (RPE: 3)

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
This has been cancelled this week so 45 min run instead. Lovely night for it.
Great job Tina, I switch over the spin now so it should be on your Thursday schedule.

thursday

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45 Mins Spin

15 POINTS

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

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

All good and followed this with a flexibility/stretch class

FRIDAY

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Rest Day

0 POINTS

0 mins @ RPE 0-1

“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

0 mins @ RPE 0-1

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

SUNDAY

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80 Mins

24 POINTS

80 Mins @ Easy Pace (RPE: 3)

Try and keep it easy. It all depends on your current level. If slowly adding time to your long run the last 10-20 mins might be tough. Focus on good form.

24 Points
I think the wind controlled the pace more than me. I am pleased that I got out a did it especially on my own. Had to switch days as forgot I was away the rest of the weekend. Nothing about that was easy today. Generally I have been feeling ok about my running but today I think I failed as a runner. There is always next week! It was nice to see you though and other friendly faces.
“Failed as a runner” Cmon, stop being so harsh on yourself. This run was 80 mins at easy pace (11:00 min miling). You did 80 mins, in really tough conditions at 10:50. To me that’s a “success”. You did exactly what was asked of you. Hastings parkrun has averaged close to 400 runners every week this year. Today only 275 completed it. So 125 stayed in bed. They are the “failed runners”, not you. So I’d just like to rethink this morning and say, you know what, I got out of bed, in tough conditions, and did exactly what the coach asked me to do. So that was a great run, even if it did feel tougher than normal. Well done Tina, onto the next.