Hills will definitely be more beneficial for you right now with HHM approaching. I’ve also put the long run Saturday. Sarah and Rebecca are doing 200 mins. Not sure if they are running together yet, but there might be the opportunity to do your run with them (obvs only run 120 mins). Sunday a good alternative as a is track to hills. Any issues let me know. Keep up the great work Philippa.

MONDAY

5pts | 15 Mins Legs (S&C)

5 POINTS

Squats	45s x 2
Calf Raises	30s x 2
Split Squat	60s x 2
Wall Sits	60s x 2
Single Leg Deadlift	60s x 2
Crab Walks	30s x 2

15 minutes. Bish. Bash. Bosh. Add some weights once ready to progress with some of the exercises.

TUESDAY

28pts | Pyramid Hills

28 POINTS

This session should last 40 minutes. Find a location where you can pick different points on the hill. Lamp posts are great. So for example you would run to the first lamppost and back to the bottom of the hill. Then to the second lamppost and back. Keep making the reps longer until you hit 20 mins, and then start making the reps shorter again.

So you might reach lamppost 12 in 20 mins, then next rep will be to lamppost 11, then 10, then 9 and so on, eventually returning to 1.

Use the downhill as your recovery. You should be working at an RPE of 8 up the hill, and a 3 downhill.

A tough session so important to pace yourself well. If you really want to make it challenge, push the pace downhill as well.

28 Points

Once I’d located you – all good. Achilles does not like hills.

Well done Philippa. Glad you found us. Keep an eye on the achilles and perhaps look to do a few flatter runs. Wednesday Horntye and Bimble are both quite hilly right now. Also Sunday, just be a little wearing as the uneven ground can put extra pressure on our ankles and achilles. Another great session done though.

WEDNESDAY

thursday

FRIDAY

SATURDAY

24pts | 80 Mins Run

24 POINTS

80 Mins @ Easy Pace (RPE: 3)

Try and keep it easy. It all depends on your current level. If slowly adding time to your long run the last 10-20 mins might be tough. Focus on good form.

24 Points

This worked out well. Thanks to Jax for the company. It was more tiring than I thought it should be! Thanks for moving the schedule around.

Jax enjoyed it too. It’s worth trying to team up sometimes. The HR did look a little high, so will keep a close eye on that to see if that changes, but might have just been one of the days. Well done Philippa.

SUNDAY

26 Points

Corr. This was really tough. Lots of hills and running into the wind. Loads of mud so legs had to work extra hard. Over styles and gates too. Good variety! Very boggy in places. Cows, sheep etc. Legs are battered. Nice for a change.

I’m laughing, but in a good way, kinda with you, rather than at you, because I can appreciate it was probably quite comical but also enjoyable at the same time. I do love the trails, in the summer time, but as you say, good to mix it up, and you will have become a lot stronger for doing this run, so well done Philippa.