The first of the back to back runs. The idea being to get used to running on tired legs. Ultimately that’s the key to the longer distances. If you can get comfortable with that then covering more miles shouldn’t be an issue. Any problems let me know. Keep up the great work Rebecca.

115 Points Target
117 Points Achieved

Feels like a good week – just committed to following the process!

Schedule next week: can I swap the 30 min run to boxing day and S&C to the following day?
(means I can take the dog out with me and kills two birds with one stone before we head out to the out-laws)

Another strong week. Trust the process is one of my favourite sayings and those that have tend to get the results they seek. Another strong week Rebecca and I’ve switched those sessions around that you asked for, not a problem at all.

MONDAY

Loading...

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. Re your comment on long runs, completely agree, was thinking maybe 1 in 4 long run could be a trail run with the other 3 being road… I’ll be running into the Firehills for the shorter easier run so will get some trail miles
That’s good thinking. Sometimes I do see runners go backwards when focusing on the trails cos they end up walking or shuffling along on the muddy trails 90% of the time. Well done on today’s session, a strong start to the new week.

TUESDAY

Loading...

26pts | 100-200-400-800×3

26 POINTS

Recoveries: 
100 & 200m: 60 Seconds
400m: 90 Seconds
800m: 120 Seconds

A good session to do on the track. Really work hard during these reps to try and hit those targets. To get faster over 5k we need to train quicker in sessions like this. Perhaps start at the first bend so the 400s & 800s will begin at the start line. Go get ’em!!

26 Points
TR 98%
That was a tough hot one! Great to have a good crew at track. Forgot to start strava. I programme it into my watch and splits were: Rep 1: 0:28, 0:53, 1:55 and 4:13 Rep 2: 0.26, 0:58, 1:55, 4:18 Rep 3: 0.30, 1:15, 2:06 and 4:17
Well done Rebecca. Clearly working hard as it looks like it pushed that final set. I remember when you were first chasing a sub 2 min lap. Now it happens the majority of the time and with seconds to spare, which is a great. Another excellent session ticked off.

WEDNESDAY

Loading...

Rest Day

0 POINTS

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

TR 100%
Just a dog walk!
Well done Rebecca. Do you know Sarah Taylor yet. She has a long run planned Saturday morning. I think she is going to start from parkrun start at 7:40. If you are planning on something similar you might be able to pair up 🤔

thursday

Loading...

15pts | Rebecca’s S&C 2

15 POINTS
Exercise Bike 15 Mins
Skipping 4 x 15s
Glute Bridge Weighted 2 x 12 (10kg)
Split Squat 2 x 12 (8)
Russian Twist 2 x 15 (10)
Calf Raises 2 x 14 (12)
Bent Over Row 2 x 10 (12)
Squats 2 x 15 (12)
Dumbbell Swings 2 x 20 (12)
Wall Sits 2 x 60s (6)
Shoulder Press 2 x 8 (12)
Flutter Kicks 2 x 45s
15 Points
TR 95%
All done no issues. Did drop the should press due to the elbow
Great stuff Rebecca. Sorry to hear the elbow is still hurting, hopefully it will sort itself out in time.

FRIDAY

Loading...

21pts | 70 Mins Run

21 POINTS

70 Mins @ Easy Pace (RPE: 3)

Keep the effort level down on these easy runs and focus on good running mechanics.

21 Points
TR 95%
Really enjoyed the run today – felt fresh and the weather was fabulous! Thanks for the heads up on Sarah but am likely to start from old town and do most of the HHM route… realise I’ll be repeating next week but prefer that route to up and down the sea front!
So glad you felt really good. It’s awesome when runs like this come along and make you appreciate your fitness levels and just how much fun running can be. No worries about tomorrow. I understand. I hope you have a great run tomorrow.

SATURDAY

Loading...

39pts | 130 Mins Run

39 POINTS

130 Mins @ Easy Pace (RPE: 3-5)

Pushing beyond that 2 hour barrier is a good mental win. Important to be fuelling and staying hydrated on these runs.

40 Points
TR 95%
Run felt good, the last flat part along the ridge was hard work. Went out conservatively so run took slightly longer than expected Stopped at 2 hours 13 (didn’t want to go over too much as I was over a bit yesterday) and walked the last half mile back to the car. But having done a flat run yesterday I wanted to balance some hills.
Thanks for stopping. It’s a smart thing to do. Had to do the same myself yesterday and walk 20 mins back to my car. But over training can be a recipe for disaster. Always love your commitment to the plan and knowing you’re happy to get out there on your own and do these runs. It’s inspiring stuff. Great work Rebecca.

SUNDAY

Loading...

Rest Day

0 POINTS

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

In london so a bit of easy walking!
London is too busy for me at this time of year. Hope you had a nice time though?