• February 2nd - 8th

A little concerned about Sunday’s S&C off the back of two longer runs, so see how you feel Sunday. Tuesday AM session is the same as track Monday so could swap depending which day you ran at the weekend. Those back to back runs are a great way to get used to running on tired legs and have worked a treat for all the ultra runners on the team so far. Keep up the great work Rebecca.

127 Points Achieved

not much else to add – load feels about right. Feel okay after yesterday’s and today’s back to back run – both were in tough conditions but good mileage/time on my feet. I’ll keep plodding along and trusting the process!

BTW Tuesday I did S&c so should new fewest points than it’s currently showing!

Well done Rebecca. Another strong week and a decent pts target banked. Thanks for pointing out Tuesday. I often just write the wrong thing and then up confusing myself at the end of the week. If you keep hitting the targets then come the end of the plan, you should be ready to go on race day. If not, just blame me 😂

MONDAY

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28pts | 15-10-5 Mins (10k)

28 POINTS

10 Mins WU @ Easy Pace RPE: 3

15 Mins @ 10K Pace RPE: 7

10 Mins @ 10K Pace RPE: 7

5 Mins @ 5K Pace RPE: 8

10 Mins CD @ Easy Pace RPE: 3

Recoveries: 2 Minutes

Quality 10k session. These are the runs where the magic happens.

28 Points
Done – on Monday at Rye Harbour. First segment was settling in the 10 and 5 mins were only a smidge behind target so all good!
Great way to start the week and makes the schedule much better in my opinion. Means you can have Sunday off now after the back to back runs. Excellent work Rebecca, although a little sad you won’t be at track tonight.

TUESDAY

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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.

28 Points
TR 100%
I did miss running at track last night 😢 But I guess it was easier for you as you didn’t have to remember my name each lap 😜 All S&C done. No issues.
😂 It was a breeze last night. Just the 49 names to remember including a few returning after a long absence. You were missed though. But great work on getting out early to tick this off.

WEDNESDAY

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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!”

thursday

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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
TR 100%
All done – no issues.
Bosh 👊

FRIDAY

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24pts | 80 Mins Run

24 POINTS

80 Mins @ Easy Pace (RPE: 3)

Try and keep it easy. It all depends on your current level. If slowly adding time to your long run the last 10-20 mins might be tough. Focus on good form.

24 Points
TR 100%
Done. Busy day with Firehills dog walk (4 miles), 2 miles at RDA then this 7 miles in that awful wind and rain!! #characterbuilding
One of the key attributes and most underrated assets for marathon training is mental toughness. So always good to build that alongside our aerobic fitness. Well done Rebecca.

SATURDAY

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45pts | 150 Mins Run

45 POINTS

150 Mins @ Easy Pace (RPE: 3)

All about time on feet. Don’t focus on pace. Instead keep that effort level down and concentrate on good running economy. Fuelling and hydration key too.

45 Points
TR 100%
For most of it, it was a lovely run. Ellie and I kept going on the ridge as we had longer, fine down the hill into old town, then almost got blown off our feet as we came onto the prom – it was brutal but we kept each other going. Best thing of all – it’s done! No button for the weekly feedback – but not much else to add – load feels about right. Feel okay after yesterday’s and today’s back to back run – both were in tough conditions but good mileage/time on my feet. I’ll keep plodding along and trusting the process!
Amazing given yesterdays run. Decent pace here too looking at Strava. Great to see you today as well. It was pretty grim along the front and started raining precisely as parkrun started. Well done Rebecca.

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!”