I’ve pretty rewritten this week, simply because Sarah had 200 mins Saturday and it seemed silly not to try and pair you up for what is one of the biggest runs you both have on your plan. Don’t worry about pace, even ignore the watch, just focus on time on feet. You got this. Enjoy the challenge. Good luck. Any problems let me know but keep up the great work Rebecca.

124 Points Achieved

Hope you had a good weekend

Very happy with the Saturday long run – as is the furthest I’ve ever run. Feeling okay, will stretch more tonight and tomorrow.

Just doing what I’m told and trusting the process…

Whilst I’m generally dog walking around the firehills for 1.5 -2 hours three times a week, I do wonder if there’s benefit to doing a longer, hillier walk once a week? Let me know

Great week Rebecca. If you have time, then yes, a longer walk is only going to help. It won’t make much difference in terms of fitness gains, but just that time on feet and working those different muscles is only going to benefit you. Perhaps look to add a longer walk once every couple of weeks, but I certainly wouldn’t have it as a priority. The running is far more important. Keep it up. Two great marathon results yesterday from Sam (96% of his training complete) and Conal (95%). You are currently on 100% 💪

MONDAY

28pts | 2-4-6-6-6-4-2 Pyramid

28 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

2 Mins @ 5k Pace (RPE: 8)
60s Recovery

4 Mins @ 5k Pace (RPE: 8)
120s Recovery

6 Mins @ 10k Pace (RPE: 7)
120s Recovery

4 Mins @ 5k Pace (RPE: 8)
120s Recovery

2 Mins @ 5k Pace (RPE: 8)
60s Recovery

10 Mins CD @ Easy Pace (RPE: 3)

Build up to a long interval session like this. Good to practice a variety of paces and dig deep during those longer middle reps.

28 Points

Enjoyed it. Watch splits were 8:54, 8:52, 9:32 9:18, 9:15, 8;35 and 8:11 So there or thereabouts and the last two were much quicker to good that the stamina is there.

Another strong session and consistent without going mad, which is what we want really. Great work Rebecca. Always love your 200 metre photos.

TUESDAY

9 Points

All done – around Fairlight. No issues. You’ve gotta have some fun… I did take a selfie whilst Rachel and Chrissie were running behind me but that one didn’t work!

Running selfies are great. The 200 m ones make me happy as they give me a different perspective. Although I may be joining the Monday track sessions in the summer some weeks, which I’m looking forward too.

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. No issues. Starting to feel easy if you want to switch it up?

Yes we can’t have it being easy can we. Leave it with me and well done Rebecca.

thursday

12pts | 40 Mins Run

12 POINTS

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.

12 Points

Done with the dog. Lots of people and vehicles around today so had a few stops and starts – that why the time says longer than plan.

That’s fine. Bloody people getting in the way. Don’t they realise runners should have priority (obvs a joke, I don’t believe that), but well done Rebecca.

FRIDAY

SATURDAY

60 Points

Done! Six of us started (Kate L, Rachel and Chrissie peeled off for 2 hours) and Steph, Sarah T and I carried on. Really lovely relaxed run. Gutted I didn’t see I was 0.06m short of 17 miles :-( but very happy wit the time just over 12 min/miles so hit the target I’d set in my mind. Kept fuelling and felt okay – another solid run!

You’re doing so well and making that step up each time without too many issues which is really pleasing to see. Not far off the training target we are seeking for. So excellent work Rebecca and what a lovely group to run with.