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  • December 8th - 14th

I’ve stuck your Pilates in there (still doing that?). 60 mins Pilates is worth 10 more pts, so only seemed fair to include it. 135pts up for grabs this week which is a really good level to be working at. We are still building the endurance with the longer runs before the big marathon sessions come in the new year. Any problems just shout. Keep up the great work Lindsey.

135 Points Target

MONDAY

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Pilates

10 POINTS

Always a good session to work on flexibility and strength.

60 Mins

18 POINTS

60 Mins @ Easy Pace (RPE: 3)

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.

TUESDAY

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200-400-800-1600-800-400-200

26 POINTS

2km WU @ Easy Pace RPE: 3
200m @ Target Pace RPE: 9 (60s)
400m @ Target Pace RPE: 9 (90s)
800m @ Target Pace RPE: 9 (120s)
1600m @ Target Pace RPE: 9 (150s)
800m @ Target Pace RPE: 9 (120s)
400m @ Target Pace RPE: 9 (90s)
200m @ Target Pace RPE: 9 (60s)
2km CD @ Easy Pace RPE: 3

Try and hit those target times if you can. Work hard to make gains πŸ’ͺ

WEDNESDAY

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PT Session

15 POINTS

Trust your PT.

Always explain to your PT what else you are doing this week so they can adjust the session accordingly.

60 Mins & Strides πŸƒβ€β™€οΈ

22 POINTS

60 Mins @ Easy Pace RPE: 3
8 x 100m Strides RPE: 8 (60s)

Keep the RPE down, have a chit chat & Don’t forget those strides 😜

thursday

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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!”

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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150 Mins

45 POINTS

150 Mins @ Easy Pace (RPE: 3)

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.

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