Remember how much you said you enjoyed that 2 hour long run the other week? You’re welcome. I did originally have Tuesday evenings 8 x 2 min hill session in there, but then I was kind and thought you’d prefer track. Plus the Wednesday evening run often has hills (or you could Bimble). So many options. Any problems let me know. Keep up the great work Philippa.

97 Points Target

MONDAY

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26pts | 8 Mins & 60s

26 POINTS

Recoveries: Take 2-3 mins after the 8 min rep and 60s in between the 60 second reps.

A tough 5k session and the challenge is to see if you can hold your 5k pace in the 2nd 8 min rep when the legs are tired and you’re feeling fatigued.

26 Points
That was tough! Good though. Thank you! My left ankle/heel is niggling me though.
Excellent work Phillipa. Sorry to hear about the ankle and heel. With that kind of niggle, some ankle mobility is worth doing if you. Even if just sitting at your desk put your weight on your toes and do some ankle circles. Excercises like that, or rolling the foot on a tennis ball. Definitely keep an eye on it though as you’re running really well right now and we want to make sure it doesn’t turn into anything worse.

TUESDAY

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5 Points
Done on Wednesday
That’s allowed 😂 Well done Philippa.

WEDNESDAY

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thursday

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22 Points
Bimble run Hills again! Just over an hour. Didn’t do strides. Thinking that I will bump these to Saturday and slightly shorten the long run. My plan – run from home to park run, do strides and easy parkrun. Might be 90mins ish rather than 2hours. I can’t do Sunday morning hence the switch. Heel / ankle still pulling a bit.
Well done Philippa. To be honest if the easy 60 mins is hills it’s worth some extra points anyway as the effort level is likely to creep higher. So max points still. I like the plan for Saturday and now worries about the slightly shorter time. Probably wise in truth if the heel and ankle are still pulling a bit.

FRIDAY

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5pts | 15 Mins Core (S&C)

5 POINTS

Recoveries: Just 30s between sets. Take a little longer if you start to find it tough.

A really quick 15 minute core workout!! Click on the exercise to view the workout

5 Points
Done on Wednesday with Legs
Good idea to join them together as once you get started on these it’s easier to keep rolling. Well done Philippa.

SATURDAY

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36pts | 120 Mins Run

36 POINTS

Long runs are key. Fuel and hydrate well & join a group if you can.

36 Points
90 mins inc parkrun. Didn’t do strides though.
The fact the pace was quicker than your easy effort means its max points here. That’s a good way of looking at it sometimes if time is limited. We can still get the same training effect (pts) if we just pick up the pace a little. eg run at half marathon pace rather than easy pace. So well done Philippa. What a beautiful morning it was for a run.

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!”