Bit of a brutal long run, sorry. We could break that up if you prefer? But a solid week with the speed session and easy run complimented with 2 strength sessions. Let’s make this another strong week. Pts = Progress.

115 Points Target
114 Points Achieved

Pleased to have completed another half, was tougher than expected. Probably wouldn’t do that one again due to the laps.

Training on target and delivered PB / decent improvements so I’d say it was course. Plan looks good for next week.

A really good week, especially to finish with your 2nd fastest half marathon. I think that was a good switch up. Much better than running that on your own and at a slower pace. It’s not a race I’ve done myself or really ever been tempted to do in truth, but a good use for training purposes. Well done Rebecca. Part of the 100% club for week 1 (will be revealed soon).

MONDAY

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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!”

0 Points
Wet and windy dog walk
Quite like the idea of getting to know what you lot get up to on your days off. Shame about the rain.

TUESDAY

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24pts | 20 x 1 Minute Reps

24 POINTS

10 Mins WU @ Easy Pace RPE: 3
20 x 60 Seconds @ Fast Pace RPE: 9
(60 Second Recoveries)
10 Mins CD @ Easy Pace RPE: 3

Don’t go off too fast as 20 reps is a lot. You should feel like you’re working at a very high effort level towards the last 15 seconds of each rep. Go get ’em!

24 Points
Wasn’t feeling 100% today – very lightheaded beforehand and almost binned it off but really enjoyed the session. Felt tired but pleased with my efforts. Washed my speeds so wore the easy run trainers and I really felt the difference!
Well done Rebecca. Great to have you along. I think when there are days like that, it’s good to focus on RPE rather than pace. Although (not checked Strava yet) it seemed you were moving at very good pace today. Excellent start to the new week.

WEDNESDAY

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15pts | Rebecca S&C

15 POINTS

*Need to do the reps on both legs (double the amount)
**2 sets of dumbbells, one in each hand.

You can superset two exercises together. I’ve tried to set it up like that. So you would do 15 reps of deadlifts, straight into 10 reps of Tricep Dips, and then repeat 3 times. Helps save on recoveries and can make the session shorter. It’s not essential, but an option.

15 Points
Done, no issues. Only dropped weight on the farmers walk, otherwise elbow was okay Quads and hammies were aching a bit this morning. have a sports massage booked in next week. Not sure As I’ve got a long long run on Saturday, IF the weather is okay, what’s your thoughts on doing the bexhill poppy HM? If I compete at 11:30 easy pace, then it’s 2hrs 30 so 10 mins over but it’s quite flat to compensate for that? Or do we drop Thursdays run down to plan compensate???
Yeah love the idea of doing the Poppy Half Marathon. To be honest you’re running well, and conditions look perfect. So if you wanted to push a bit harder without any pressure of chasing a time them I’m open to that option too. That would mean involve dropping tomorrow to 30 mins and missing the 2nd S&C. If running it easy Saturday drop tomorrow to 40 mins and strides and keep the S&C in there. Let me know, and well done today by the way (should have started with that really).

thursday

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9 Points
30 mins done – allows me to have a medium poppy run.
That’s cool! I’ve changed this up on the dashboard and also added the Poppy Run. Although no pressure on chasing a time there, just go out and enjoy it!! Well done Rebecca. Loved the photo.

FRIDAY

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15pts | Rebecca’s S&C 2

15 POINTS
Exercise Bike 15 Mins
Skipping 4 x 15s
Glute Bridge Weighted 2 x 12 (10kg)
Split Squat 2 x 12 (8)
Russian Twist 2 x 15 (10)
Calf Raises 2 x 14 (12)
Bent Over Row 2 x 10 (12)
Squats 2 x 15 (12)
Dumbbell Swings 2 x 20 (12)
Wall Sits 2 x 60s (6)
Shoulder Press 2 x 8 (12)
Flutter Kicks 2 x 45s

SATURDAY

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66 Points
Enjoyed the last mile! didn’t enjoy the laps. 2:26:37, so second quickest HM ever (behind Budapest) and 30 seconds quicker than 2025 HHM. Pleased with the run as I wasn’t really feeling it today, fuelled as usual but probably could have done with another one towards the end. Thought I’d be at the back, so was happy to pick off people all along the way.
Sounds like a really good replacement for what was in the plan, so I think that worked well in that sense. That’s why having that flexibility is so important. But again evidence you’re running really well right now and stick with it and I think your half marathon times will continue to improve. Well done Rebecca and great effort at the quiz too.

SUNDAY

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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!”

PBrunner
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