Changes made, Tuesday evening is 20 x 1 min again, but given how well it went last week I see no reason why it’s not worth smashing out again.

115 Points Target

115 Points Achieved

Good solid week. Felt strong mostly, had a few niggles and Saturday’s run got a bit painful otherwise good overall

Dead on the target points and in someway I’m glad the glute told you to stop when it did Saturday because it means we didn’t overtrain for the week. It feels like these last few weeks you’re finding a good level of consistency which has been lacking in the past, mainly due to training for big races. So hopefully this new approach will start to deliver better results in 2026. Trust the process. The results using this lower volume, consistent method continue to be excellent. Someone like Michelle Fox is probably a good example of this, although she is now talking about doing an Ultra next year 🤦‍♂️😂 Excellent work Kelly.

MONDAY

25 Points

I’m so unDeka fit! I really struggled with the upper body stuff this time. I can’t believe I did a competition for this in June and now I was struggling to lift the ball up for the throw overs and don’t get me started on the weighted Burpees! Definitely got some work to do to get the fitness back me thinks!

That’s ok though. You should see the weights I’m lifting in the gym right now, or lack of should I say. I think don’t push too hard, find the right weights for you and as you progress it will get easy. A great way to start the week so loads of positives to take. Well done Kelly.

TUESDAY

24pts | 20 x 1 Minute Reps

24 POINTS

10 Mins WU @ Easy Pace RPE: 3
20 x 60 Seconds @ Fast Pace RPE: 9
(60 Second Recoveries)
10 Mins CD @ Easy Pace RPE: 3

Don’t go off too fast as 20 reps is a lot. You should feel like you’re working at a very high effort level towards the last 15 seconds of each rep. Go get ’em!

24 Points

I found that a bit tougher tonight than last week. The cold air was really hurting the back of my throat and I was struggling with my breathing. I was also a bit achy from yesterday but I got them done. Pretty quick compared to previous but not as quick as track last week. I’m really focusing on my arms at the moment and I can tell I am because my core was hurting afterwards as I think I use that quite a bit to rein my arms in! I feel my form is getting better, not so much flailing around.

Form definitely looks better and we do want to engage our core when we run, so the fact it aches a bit shows you were doing that. The less energy we can waste, the more efficient we become and the faster we can run. This is why I do feel like these sessions are beneficial for you. Great work Kelly. Really feel like there are some big positives right now.

WEDNESDAY

thursday

9 Points

I’m actually a little proud of myself today, only over a stupid thing but nonetheless. I was meant to do the treadmill this morning early but I was so drained, one of those mornings when you wake up feeling absolutely whacked and nothing seems to help. So I didn’t do it. Had the day off today as I had errands to run and it’s Sienna’s birthday. I was baking her cake and as I took it out to cool I thought well I might as well go for that run whilst I’m waiting so I did! It actually woke me up as I was feeling grotty all morning and I ticked it off the list rather than getting fed up I missed out on a session. I know it’s a little thing but it made me feel good

It’s not little, it’s huge. And don’t beat yourself up sometimes about the morning. If you need the rest and recovery take it. Extra rest can often be more beneficial that the run itself. And you never know that a window of opportunity might become available, like today, to get it done later in the day or the week. But really well done for getting it done. And it’s all these little small wins that add up over the course of the weeks, the months and the years. Sometimes I finish a day of work and feels like I’ve achieved very little. Then I remind myself if I do that 250 times a year then suddenly the workload is huge. Great work Kelly. Hope the birthday went well and the cake was tasty.

FRIDAY

15pts | 45 Mins Spin

15 POINTS

*Recoveries: 30 Seconds after the 30 second reps, 60 seconds after the 60 second reps. Simples.

Coach Simon🍊 “Make a note of RPM & the resistance level so you can increase them as you do more sessions.” Recoveries in between intervals are the same as the effort. So 30 and 60 seconds easy pace.

15pts | Kelly’s S&C

15 POINTS

Skipping	6 x 10s
Barbell Squat	2 x 12 (10kg)
Plank	3 x 60s
Reverse Lunge & Rotation	2 x 15
Barbell Overhead Press	2 x 10 (10kg)
Calf Raises	2 x 12 (10kg)
Flutter Kicks	2 x 35s
Romanian Deadlift	2 x 10 (10kg)
Split Squat	2 x 15
Barbell Bent Over Row	2 x 10 (10kg)
Wall Sits	2 x 45s

30 Points

I split the bike and elliptical as 45 minutes on the bike I’d have found too much. So did 45 minutes in total – 25 on the bike and 20 one the elliptical. I was an absolute sweaty mess and then had S&C to bang out! I worked hard this morning. Definitely earned my lunch!

Great work Kelly. Yeah cross training in the gym really does get a sweat on so it shows it’s doing some good. No worries about the mix up. If anything the Elliptical is more beneficial because it’s a full body workout. I’ve learned to do my strength stuff first as when I then went onto some of the resistance weights machines there was a big sweat imprint when I got up 🤦‍♂️😂 Another great days work though. 30pts in the vault

SATURDAY

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.

27 Points

Ran with a different bunch this morning which made a nice change. I was doing ok until we did stonestile lane and then my glute really flared up. Started to find the run really painful and slowed down considerably. I got to 8.5 miles and selfishly decided I was gonna stop running and walked the rest. I did more than my 90 minutes anyway only by 5 minutes but I felt I could stop because I did what was on the plan so I actually felt less guilt because of it. And rather than make it worse I felt the best thing was to walk the rest.

Definitely did the right thing. I wouldn’t worry about the group. As long as you communicate what you are doing, as a run leader its never an issue. In fact I fucked my leg up when I was leading cos it went after 80 mins and I carried on running for 40 mins more when I should have let someone else take over and walk back. So yes, well done for walking when you did and getting the whole 90 mins done.