I’ve moved things around and included track as should be a good session this week. We did have Tuesday morning in, so that’s an option. If you do need to switch stuff around let me know, but keep smashing the training. It’s going very well right now.

124 Points Achieved

MONDAY

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27pts | 15 Mins & 5-4-3-2-1

27 POINTS

Recoveries: 90 seconds all reps

Credit TRC for this one. Imperative to stick to half marathon pace in that first 15 minute tempo. Otherwise you’ll be too fatigued to hit target 5k pace in the shorter reps.

27 Points
Really enjoyed that session and not just because of the warm up! Target Splits 9:53, 8:46 and 8:43 Actuals were 10, 9:02, 8:42, 8:35, 8:19, 7:55 and 8:32 Whilst we’re not going for speed it’s good to know it’s still there!
I wasn’t sure how the warm up would go, but worth trying new things from time to time. Yeah really impressed with your effort levels here. I think that what really helps me coaching a session like this as I can clearly see how hard the team are working and was evident you were really grafting tonight so fantastic work Rebecca. An excellent start to the new week.

TUESDAY

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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!”

WEDNESDAY

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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
Nice walk in the sun at Camber beach with the dog this morning. All S&C done. I un-stacked this time and it took a little bit longer but definitely feeling like I’ve had a work out. So will revert to this approach. Adjustments were: Bent over row – 8kg Single leg glute 6kg Reverse lunge 6kg. All other as per plan.
I think if you have the time focusing on one exercise at a time is the best option. I just realise it can be quite time consuming when doing that, hence why I do suggest the stacking. But really well done. I’ve made those adjustments, lovely to get out for a walk at Camber too on a day like that

thursday

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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!”

All good. Not sure when I’m doing my Friday run but I can’t make track on Monday as I have another commitment…. If it’s a longer split run then I may do that around Rye Harbour during day…
Ok, it’s longer reps Monday, so Rye Harbour might be a good alternative (if the wind is kind).

FRIDAY

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22 Points
Running around Fairlight again today so no place for strides But did manage 5 miles in the 60 mins with some decent elevation. Also tried out new socks (orange) and my new trail trainers… Saucony peregrine. Tried them out on out and trails but wanted to see if they would be okay for tarmac (as there’s at least 6km of that at the end of my marathon). Really good on the mud and okay on the tarmac… will see how the feet feel after tomorrows long run
The hills will compensate for the lack of strides so no worries there. Just the mention of Orange socks is a real positive way for mean to sign off my weeks work. So thank you. Glad to hear the trail shoes feel good as well. It can always be a tough balance to get right as I know if the trails are dry, they can quite harsh on the feet compared to lighter road shoes (not your model, trail shoes in general) Good luck with the long run tomorrow

SATURDAY

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45pts | 150 Mins Run

45 POINTS

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
That one was tough, possibly the toughest in the plan so far. Possibly as I did hills yesterday. I just plodded on and walked when I felt I needed to and got it done… not much else to say… apart from the orange socks can out again today!
Yes to the orange socks. There will always be runs like this. They pop up from time to time, the most important thing is we just tick it off, and not let it knock our confidence. You did the time (sounds sinister) which is the most important thing. So well done Rebecca

SUNDAY

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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
All done, no issues. Felt tired today but once I was into it, if felt good. Can’t see a weekly feedback button but not much to say really – trusting the plan. For my long run next week, Sarah T is out of town and the day she’s looking to do the long run is on the only day I cannot do – a Friday. I’ll wait and see who’s doing what over the weekend but thinking that HHM route (approx 150 mins) then the rest towards Bexhill and back. Rationale was it should kind of mirror my marathon gets the big hills out of the way first half and then just a slog (with two minor slopes) for the last hour… (of course all weather dependent). What’s your thoughts on the route??
Weekly feedback has been scrapped. No need for it now. I’ll summarize the week in the Sunday replies and pts will be adding up as the week progresses so you can track your progress much easier. Well done on getting this done though and for smashing another week. I love this part, collecting the data and checking the stats. I’ve got 17 weeks now on record, you’ve hit between 98-106% every single week, averaging 100% overall. That’s superb. Thank you so much. As for the route this weekend. Good thinking. I like that idea. Makes sense to try and replicate the route to some degree if you can.