• November 3rd - 9th

Left track off so you can rest after Beckley. Although Tuesday evening will be the same session as track last week. Soz 🤦‍♂️ I’ve also put another parkrun in. I’m not too worried about time this week but would like you to make those few changes from last time. Get a bit further forward, start a tad quicker and be proud of your efforts, whatever the time is. Pts = Progress. Let’s go!

78 Points Target

MONDAY

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0 Points
PT on Saturday will make up for missing this in the week. 😀
Ah brill. Yes if you ever have a PT, no need to do these sessions in truth

TUESDAY

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4-3-2-1-1-2-3-4 Mins

23 POINTS

10 Mins WU @ Easy Pace RPE: 3
4 Mins @ 5K Pace RPE: 8 (90s)
3 Mins @ 5K Pace RPE: 8 (90s)
2 Mins @ 3K Pace RPE: 9 (90s)
1 Min @ 3K Pace RPE: 9 (60s)
1 Min @ 3K Pace RPE: 9 (60s)
2 Mins @ 3K Pace RPE: 9 (90s)
3 Mins @ 5K Pace RPE: 8 (90s)
4 Mins @ 5K Pace RPE: 8 (90s)
10 Mins CD @ Easy Pace RPE: 3

Really push that pace here, especially on the 2s and 1s. A chance to really improve your pace and bring that 5k time down. Let’s do this!

23 Points
Good session.
Fabulous running Philippa. I really feel like this is the best you’ve run for a while. Keep up the great work.

WEDNESDAY

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40 Mins

12 POINTS

40 Mins @ Easy Pace (RPE: 3)

The biggest mistake we can make with these recovery runs is running too fast. This will mean when our harder sessions come round we are still fatigued and not able to put enough effort in to make the necessary gains.

0 Points
Hideous week at work. Missed this one. Sorry Coach. ☹️
No worries. These things happen from time to time. I’m sure we can make up for it later in the plan. Hope work settles down for you.

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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15 Points
PT on Saturday (I can’t work out how to reschedule sessions – it seems to have changed?) 1 hour. Skipping, boxing, kicking, weights, body weight, jumping about a bit – focus on legs and core. Lots of variety.
Sounds awesome. Yeah the dashboard has changed. If you’re using and android phone, at the moment it’s not working. Any other device, click Reschedule, deselect the session and the do a quick search for the actual session. I’ll shall a video again on the group, once you know what you are doing it’s fairly straightforward (fairly), or alternatively just let me know and I can change them (only takes me 30 secs), well done on the PT though, always good to bank one of those every now and again.

SATURDAY

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parkrun

30 POINTS

10 Mins WU @ Easy Pace (RPE: 3)
8 x 100 metre Strides (RPE: 8)

parkrun @ 5km Pace (RPE: 8)

10 Mins CD @ Easy Pace (RPE: 3)

Running with others can reduce perceived effort so parkrun is a good option as an alternative speed session. 10 mins easy WU & CD please.

30 Points
Got myself closer to the front at the start. A decent effort. Worked hard. Cadence better too. Would have liked sub 29!!
2nd fastest in 55 parkruns. So that’s brilliant. Clearly running really well right now and hopefully enjoying the plan too. I think if you can train consistently without putting any pressure or expectation on yourself then it can work well. So just stick with that. Nice to see you briefly. You thrashed me today 😉 Excellent running Philippa.

SUNDAY

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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!”