I’ve put the Winter 5k in as I was hopeful you’d be available to do that. Unlikely anyone will be doing a long run that day and that was the original schedule. But we can tweak it if need be. The Ramp up session will be done at track on Monday and again Tuesday evening with my lot, so either of those will be fine. It feels like you are starting to run really well again now which is great to see. Keep up the great work Ellie.

80 Points Target

40 Points Achieved

Just three sessions done this week so a gentle week – Wed run, exercises and Sweep Marshall gentle 5k on Sunday. I now have completed the Club Championship points for this year.
I know I need to up the effort next week.

You have been unlucky with the back issue, and we are still quite early on in terms of preparation for the next race season (March/April), so plenty of time to get on track and keep improving that fitness. Whilst you’ve missed some sessions of late I’m still really happy how you are running right now. So lots to be positive about Ellie and lots to look forward to as well.

MONDAY

24pts | Ramp Up 4-3-2-1

24 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

4 min @ 5k Pace (RPE: 8)
2 min recovery

3 mins @ 3K Pace (RPE: 8)
90 secs recoveries
x 2

2 mins @ <3k Pace (RPE: 9)
90 secs recoveries
x 3

4 x 1 min @ All In (RPE: 9)
60 sec recoveries
x 4

10 Mins CD @ Easy Pace (RPE: 3)

Always a favourite with the team! Keep that first rep at 5k pace and then start to ramp up that speed. Enjoy!

No worries Ellie. I appreciate it’s been a tough week.

TUESDAY

0 Points

2 rest days!

I hope it helped? 😁

WEDNESDAY

18 Points

7.60 km at 8:25 /km pace or 4.72 miles at 13:33/mi pace in 64 mins. 125m of climb. Wanting to keep up with the 4.5 to 5 mile group to make consistent progress on a Wed aiming to get up to a regular 5 miles.

Well done Ellie! I think this drive and determination to get to 5 miles on a Wednesday is really helping with your running so definitely keep that as a goal.

thursday

No worries Ellie, thanks for the feedback

FRIDAY

😁

SATURDAY

3pts | 10 Mins Core (S&C)

3 POINTS

Russian Twist	30s x 2
Plank	30s x 2
Dead Bugs	30s x 2
Flutter Kicks	30s x 2
Glute Bridge	30s x 2

A nice solid core workout. Only takes 10 mins. You got this.

10 Points

Swapped Russian twists for side twists standing ( for back ) 30s x 2 Planks done 45s x 2 Dead bugs done 30s x 2 Glute bridge done 45s x 2 Swapped Flutter kicks for Calf raise 30s x2 plus Wall sits 45s x2 plus Reverse lunge 60s x2 plus Squats 45s x2

Well done Ellie. I can create a session just for you if you prefer. A consistent routine that we could do once, sometimes twice a week, if you find that easier. Would be similar to what you have done here. But some great exercises in here and definitely some bonus points banked.

SUNDAY

12 Points

Really enjoyed supporting as Sweep Marshall today. Gentle pace just enjoying the seafront. 39.46 mins for 5k at 7.56/km. No walking, just slowed the pace when others needed to walk. Good to support others. Probably the first time I have done a 5k where I felt the effort to run was the same as if I was just walking. Just shows how my fitness has improved since I first did the park run in I think 2019.

Thanks for helping out Ellie. Pacing is one of my favourite things and you can run at a speed which is comfortable to you. So it was nice you got to experience that yesterday.