I switched it up based on your notes. 2 90 minute runs at the weekend? Do what you can would be my advice. If you’re still unsure about HHM, no need to put pressure on yourself, especially if away from home. You’re running well right now and fitness is in a good place, so the odd missed run isn’t going to spoil that.

98 Points Achieved

MONDAY

Rest Day

0 POINTS

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

5pts | Core Home

5 POINTS

Recoveries: 30-60s. If time is limited then do 2 exercises together and remove the recoveries.

*Each side (double the reps). So 2 x 30 second Side Planks = 4 in total (2 on each side).

5 Points

Done on Thursday

Thursday is good. Well done Philippa!!!

TUESDAY

28pts | 3 x 10 Mins (10k)

28 POINTS

Recoveries: 120 Seconds

A really good session if working towards a 10k or even a half marathon to work on speed endurance. This will be tough, but dig deep and focus on staying relaxed, running with good form and hitting those pace targets. You got this.

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.

33 Points

3x10mins @ 10k pace – done Actually found it quite hard. Legs done on Thursday

Yeah still a pretty tough session. 10k pace isn’t that far off 5k pace which we know is pretty horrible at the best of times. But really well done for working hard and getting this session done, especially if it was solo. Apologies, my plan and Jax’s are both a bit up in the air at the moment so we won’t always run Tuesday mornings. Well done Philippa. For the 10k reps and S&C

WEDNESDAY

thursday

FRIDAY

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.

33 Points

90 mins starting from home This felt really tough Stopped a couple of times at start and end of parkrun Pleased to get it done though

Really well done Philippa. I must admit when I saw this one on Strava the pace leapt off the page and instantly I thought, “wow that’s quick”. So it probably the reason you found it tougher. I would say the best advice for these type of runs, especially going solo, is change your watch setting so it only shows minutes. So hide the pace and just focus on keeping it easy. That might slow you down which to be honest, given the schedule of back to back 90 mins this weekend would have been a good thing and you’d have found it easier. All that said, a fantastic and bonus pts for the quicker pace.

SUNDAY

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

Almost didn’t get up to join SLR group, glad that I did. 90 mins – tough at times Got it done

Back to back long runs. I know I said it in the message, but bloody well done. That really is impressive, from a mental point of view as much as physical. Fantastic work Philippa.