A good solid start to this plan with 115pts up for grabs. That’s the level you have been working at and close to the max for this plan in truth. So if this week goes well, you know you’re well set for the next 19 weeks, albeit those long runs will be the real challenge. Any issues let me know. But exciting to start a new plan with such a brilliant conclusion. Let’ do this.

115 Points Target

117 Points Achieved

Week was fine. long run was tough and slightly daunted that it was barely 10miles and I have to another 1 and half that! but that’s 19 weeks away and I’ll get there.

Plan looks good for next week – as it’s a long long run, I’ll go out with the Sunday crew – also allows me a day off on the following Monday when I am going up to London for a couple of meetings and won’t get back in time.

If you get the chance would be good if you could point out Emily at track

It’s a question you’ll ask a lot. Can I do the extra? When training for a specific pace in a marathon it’s even more daunting. I remember a 21km run at marathon pace session I did for Chester where I was exhausted at the end and questioned how can I do that again? The important mindset then is just focus on that day, the target set. Don’t worry about race day until race day arrives. The plan is created to have you peak for race day. So all those build up runs will still feel tough, despite sometimes being way off target, but as long as you do the runs set, you’ll be fine. Great work Rebecca. Emily is the small one at track, in her early 30s, but yes I will point her out as well.

MONDAY

0 Points

Day off – definitely needed it after the weekend. Did take the dog for a walk… Responding to your comment about walking up hills as trail marathon prep, since we’ve lived here, I do go out three times a week to the top of the firehills at a decent pace – elevation gain is 350-400ft, so it’s good to recognised that that will help as well. Rest of your thinking for the plan is good. Excited!

That’s great to know that you are already doing the walking as part of your routine. It will definitely help.

TUESDAY

26pts | 5 x 1km

26 POINTS

2km WU @ Easy Pace (RPE: 3)

1km @ 5k Pace (RPE: 8)
2 minutes recovery
x5

2km CD @ Easy Pace (RPE: 3)

Classic session. Super simple. The end result being you have a better understanding of your current time for a 5K. Work hard and ideally finish each rep a few seconds quicker than your current 5k pace.

26 Points

Good group at track and I enjoyed that. Pace splits were: 8:56, 8:48 (got carried away chasing Linzi and Kevin!!!) 9:05, 9:24 (the paid for chasing!!) and 9:22. Also just entered the Brighton Trail marathon so Project M is on!

It seems from the Strava comments you kept them in check. So thank you for that. Some good splits in there. Obviously going forward the speed isn’t as much a factor but we will keep efforts in the plan. Nice to have the variety and it means catching up with the team. But well done Rebecca. A good session here.

WEDNESDAY

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. All as per plan, although probably slower than normal. BTW whilst I was away, I had a cryotherapy session (they were doing an offer for £10! so rude not to). Legs and arm feel good!

Excellent work Rebecca. And glad you feel good. How was the cryotherapy session? For £10 it had to be done right.

thursday

25 Points

Done but strides not on strava. I had lost all ability to think by that point. the run ended up being longer than the 60 minutes. Like you I don’t trust BBC weather – usually I find weather radar more accurate. So planned to run as the blue (rain) had left the Hastings area. Knew it was going to be windy but hey we live by the sea! The rain stayed the whole time and the rain never left!! It was brutal – far worse than P2P this year. Dog love it though! Tried out my new waterproof run jacket and very pleased to confirm it’s waterproof but not windproof! Anyway done and looking forward to my day off tomorrow before another wet and windy one on Saturday! BTW I would like to do the Christmas Eve HHM run – can that be built into the plan?

Huge kudos for getting out there. I thought your dog looked grumpy so glad he loved it too. Those conditions are character building and make us stronger mentally so well done for getting out there. The weather this week does look pretty grim doesn’t it. I’ve added the Xmas Eve Half in as a long easy run. It sits in the plan really nicely actually. Well done Rebecca. Some bonus pts today for those extra mins.

FRIDAY

0 Points

I volunteer at Riding for the Disabled at Fairlight Hall on a Friday. Taught three lessons today so kept warm!

I do remember you saying that. Nice to be able to give something back, especially if you are into the riding as well. Glad you were able to keep warm.

SATURDAY

36 Points

Done, not sure how I didn’t quite do the 2 hours. felt tough!

Well done Rebecca. The early elevation will account for the few missing mins, so still max points for this one. Nice to see some of the regulars at parkrun as well. Good route choice as well to miss the worst of the wind.

SUNDAY

15pts | Rebecca’s S&C 2