March 9th - 15th

A busy week but the beauty is there is nothing more than 60 mins in the plan, how good is that? You’re welcome. If 6 days is too much, just combine the strength stuff with a run or do them together. If you did your S&C the same day as your 60 min runs for example you’d end up with 3 days off rather than 1, so always room to give yourself extra rest. Any problems let me know. Also if you make a decision on HHM, keep me posted. You are definitely ready in my opinion.

100 Points Achieved

MONDAY

TUESDAY

22pts | 60-45-30 Sec (Hills)

22 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

60 Secs Uphill (RPE: 8)
90 Secs Downhill (RPE: 4)

45 Secs Uphill (RPE: 9)
75 Secs Downhill (RPE: 4)

30 Secs Uphill (RPE: 9)
60 Secs Downhill (RPE: 4)

x 5

10 Mins CD @ Easy Pace (RPE: 3)

Hills can really build your strength as well as improve your running form. This session is tough but will really help you make big gains. Use the downhill as a light recovery jog, so exact recovery times can be flexible.

22 Points

I could have run that better I think – chatting to Lou was a good distraction.

I think at this stage of the plan so close to HHM it was all about some last minute hills rather than working too hard so sounds like the effort was just right. When the hills get tough during the half, just remember these sessions we have done. Great work Philippa.

WEDNESDAY

5pts | Home Legs

5 POINTS

A good home workout for the legs. No weights needed, but if you do have some that will add to the difficulty. Recoveries around 30-60s. If time is limited then combined two exercises together. So whilst recovering from squats for example you could be doing your calf raises. This could save you as much as 15 mins.

6 Points

Done plus a few ab rolls.

Excellent work Philippa and love the bonus exercise!!

thursday

FRIDAY

5pts | Core Home

5 POINTS

Recoveries: 30-60s. If time is limited then do 2 exercises together and remove the recoveries.

*Each side (double the reps). So 2 x 30 second Side Planks = 4 in total (2 on each side).

22pts | Bimble💙 & Strides

22 POINTS

60 Mins @ Bimble Pace (RPE: 3)

8 x 100 metre Strides (RPE: 8)
60 Second Recoveries

I had to create a new session for you guys. Have fun. 60 mins easy is perfect in terms of training load. Don’t forget those strides as well (if highlighted)

22 Points

No core. Ran solo plus strides as had the day off work. Miserable day – windy. Got it done.

Well done Phillipa. Thanks for smashing out the strides as well

SATURDAY

30 Points

Warm up with Rebec-ca-ca-ca-ka Richardson – 10mins. Parkrun – lovely. Felt like I was tearing up the seafront…but no. Still more than 30 mins!

That made me chuckle 😂 I wouldn’t worry too much about the parkrun time right now. The fact you worked hard is what’s important. We’ve been more focused on endurance lately for HHM so it’s inevitable speed will drop slightly. It will come back.

SUNDAY

20 Points

Glorious morning even if we were running up hill for the first 25 mins! 60 mins done with Lou & Alison. Plus a couple of cheeky strides to keep Lou company.

Pretty brutal way to start an easy run, but nice to run with Lou, so you both had company for the 60 mins. Not sure why there was a 2 hour long run scheduled the week before HHM. Hopefully any of them who ran the whole thing are not running this week. But hey-ho, the benefit of paying me 2500 pence a month is you don’t do silly things like that. Nice finish to the week. Some bonus pts for the strides which give you 100pts for the week and exactly 100%. I do like stats