13th - 19th April

Pacers day, so a little challenge this weekend. Tuck in with the 30 min pacer for 4km and then run the last km as quick as you can, overtaking as many runners as possible. You can even count how many you overtake if you like. Obviously if it’s very windy it will be tougher, but you’re running well at the moment and consistently coming in under that 30 min mark. Any other problems with the schedule let me know. See you Tuesday 👋

114 Points Achieved

MONDAY

10 Points

Nice ASPT session. Did some weights and circuits, lots of stretches. Perfect 👌🏼

Always a good way to start the week!! Well done Lou

TUESDAY

22pts | 5 x 4 Mins

22 POINTS

10 Mins WU @ Easy Pace (RPE: 2)

4 Mins @ 5K Pace (RPE: 8)
2 Mins Recovery
x 5

10 Mins CD @ Easy Pace (RPE: 3)

Ideally you’re looking to match or beat your current 5k pace. This is a really simple but effective session. Working to time rather than distance allows you to do these sessions with runners of different ability. Very best of luck,

22 Points

I LOVE Tuesdays 💕 I mostly just come for the fist bump afterwards! It was a good session. I enjoyed focusing on the pace and getting it right. It’s always an effort in the middle but being aware and really trying to run at the right pace felt really good. I particularly liked the final push on the last 2 minutes 🤗

Ah thank you. Great to have you along as always. The pace looked great. Consistent and just where we wanted it. I think that will really help you as sometimes you have struggled a bit to get the pacing right. So the more you can focus on it, the better you will do. Awesome work Lou

WEDNESDAY

thursday

22pts | Bimble💙 & Strides

22 POINTS

60 Mins @ Bimble Pace (RPE: 3)

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

I had to create a new session for you guys. Have fun. 60 mins easy is perfect in terms of training load. Don’t forget those strides as well (if highlighted)

20 Points

Good Bimble tonight. Strides afterwards too 🤗

Great work Lou. Thanks for smashing out some strides too

FRIDAY

SATURDAY

26 Points

Volunteered for the birthday HR takeover so couldn’t do it, but wanted to get the park run in still, so met a few of the others beforehand to get it fitted in. I didn’t manage a fast one – some days it’s easier than others, hope that’s ok. But I’m totally building consistency and strength by being consistent.

Yeah I get that well. And consistency is the key. So not all days will be easy. But so pleased you managed to run before, it does make a difference. Well done Lou

SUNDAY

36 Points

What a glorious morning! The Ultra running Bimblers wanted an off-road session to train today, so we went around Crowhurst area. A few hills in places but such a beautiful early morning – it was lovely to be out in it! Some of the route was more of an effort than other parts and pace varied greatly but off-road can be tricky with all the bumps and twisty woody paths! Again consistency in getting it done and putting in the effort!

It did look fun. The best thing you can do with an off road is ignore your pace and watch, walk when need be. It’s fine. I walk the hills sometimes on the trails to keep my heart rate down. Time on feet matters the most. Best week you’ve had for a while so really well done Lou