S&C doesn’t need to be what I’ve put in there, but it should be focused on stretching and light weights to help improve those glutes. Keep the running relatively light, we don’t need to eye balls out in the efforts right now. Focus on light ground contact and high cadence to help reduce that impact. You got this.

110 Points Target
108 Points Achieved

I didn’t do the elliptical on Friday but I did the bike instead and I didn’t do my strides this week, otherwise I got everything else done. Apart from the remnants of a bug and a very stressful week at work I think training has gone ok. I feel like I’ve accomplished something this week anyway!

108pts, 98%. That’s good enough for me, coming off the back of some tough weeks. I’m going to utilise the bike a bit more in my training and have just created a spin session that can be done solo if you wanted to try it? Will mean more pts and hopefully make it more interesting. But yes, a really good week and lots of positives to take, so well done Kelly.

MONDAY

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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!”

15 Points
Was struck down with some kind of D&V bug over the weekend which left me out of action for Beckley annoyingly! Felt rubbish all morning then suddenly felt better about 4 and thought bugger it time to get some exercise done! Felt sooooo good to be doing something exercise wise again.
I did wondered what had happened to you. Sorry should have messaged but know you’re pretty good with the feedback. Glad you felt good enough to at least get some gym work in. Well done Kelly.

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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23pts | 4-3-2-1-1-2-3-4 Mins

23 POINTS

10 Mins WU @ Easy Pace RPE: 3
4 Mins @ 5K Pace RPE: 8 (90s)
3 Mins @ 5K Pace RPE: 8 (90s)
2 Mins @ 3K Pace RPE: 9 (90s)
1 Min @ 3K Pace RPE: 9 (60s)
1 Min @ 3K Pace RPE: 9 (60s)
2 Mins @ 3K Pace RPE: 9 (90s)
3 Mins @ 5K Pace RPE: 8 (90s)
4 Mins @ 5K Pace RPE: 8 (90s)
10 Mins CD @ Easy Pace RPE: 3

Really push that pace here, especially on the 2s and 1s. A chance to really improve your pace and bring that 5k time down. Let’s do this!

23 Points
Sorry my schedule is getting a bit messy because I can add but I can’t seem to remove items! I was determined to get out this morning and not miss this off. So many reasons not to get up at stupid o’clock! But I did it. Much harder along wishing tree road than the seafront. Right by my close is this incline and I found it more and more brutal. This was the time I actually threw up afterwards – probably a good idea I wasn’t there last night 😅 despite that I still managed to hit my pace and throwing up afterwards means you worked hard right?!
Are you an android users? A few have said they can’t remove sessions on their androids, but I will enquire about that with my plugin provider. As for the session superb, to get up that early and smash it out shows real determination. I’m really impressed. Yes you must have worked hard if that was the outcome. Not sure it’s normal, but a sign you put the hard yards in which is great. Superb work Kelly.

thursday

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18 Points
That time of the year when can’t quite gage the weather and get the outfit right! Got a bit hot on this one! Otherwise nothing really to report. I did feel sick again at the end of the run. I made sure not to eat to soon before so had a late lunch at about 2.30. I think it’s just the remnants of the bug from the weekend. I didn’t end up making it worse though by doing my strides. But have rescheduled to do them tomorrow!
Great work Kelly. Yeah it’s still quite mild isn’t it, so tough to get it right. I’m always favouring too warm than too cold. But well done for smashing this out and glad you felt a bit better. No worries on moving the strides.

FRIDAY

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4pts | Strides

4 POINTS

8 x 100 metre Strides (RPE: 8)
60 second recoveries

A chance to really focus on exaggerating perfect running form. Best done before a session or after an easy run. Not a sprint. CLICK HERE for more details.

9pts | 30 Mins Elliptical

9 POINTS

30 Mins Elliptical  (RPE: 6-7)

A good way to boost cardio whilst reducing the risk of injury. The elliptical can tone muscles and improve endurance whilst being gentle on your joints.

28 Points
I woke up feeling really sick this morning so did not feel up to the strides. Had to take it really easy with the S&C too and just 15 minutes on the bike rather than bopping up and down on the stepper! I feel better now though and glad to have ticked the box
Did you jump on the Elliptical as well? I’ll got with max points on the basis you did which would mean 28 for the day which is a very good haul. I’ve been to the gym twice this week. I’ve come to the conclusion if I can go in there are lift tiny weights in front of all those strong people, then I’m going to stop giving shit about what anyone thinks about me, in any situation 😂 Another added benefit of going to the gym. Fuck em. Who cares what anyone else thinks. I’m a marathon runner after all. Well done for you own gym work today.

SATURDAY

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27pts | 90 Mins Run

27 POINTS

90 Mins @ Easy Pace (RPE: 3)

Keep this nice and easy. Focus on good form & efficient running economy. RPE should be around the 3/10 which means you can run and chat.

24 Points
Just shy 10 minutes but got 7 miles done this morning. Went ok, was a bit stiff from my sports massage yesterday and did feel a bit sicky still but otherwise there was a lot of elevation there so I think that went pretty well.
Nice! Liking the positive feedback here and good time on feet. Right now it’s just about getting into those consistent habits and not pushing too hard to set yourself back. So well done Kelly.

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!”