Track session is another solid session. Lots of options to change things around if you wanted. Back to back spins not ideal so feel free to switch those days up and Sunday’s S&C can easily be swapped with a class if you prefer. Let me know. Pts = Progress.

105 Points Target
108 Points Achieved

Great week Lou!! Thanks for the feedback 😉

MONDAY

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23pts | 7-5-4-3-2-1 Mins

23 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

7 Mins @ 5K Pace (RPE: 8)
150 Seconds Recovery

5 Mins @ 5K Pace (RPE: 8)
120 Seconds Recovery

4 Mins @ 3K Pace (RPE: 9)
120 Seconds Recovery

3 Mins @ 3K Pace (RPE: 9)
90 Seconds Recovery

2 Mins @ 3K Pace (RPE: 9)
90 Seconds Recovery

1 Min @ 3K Pace (RPE: 9)

10 Mins CD @ Easy Pace (RPE: 3)

A nice progression speed session. Start of at 5k pace for the first 2 reps then look to crank it up and finish off really strongly. Go smash it! You got this.

10pts | Body Combat

10 POINTS

30-45 Mins @ Varied RPE

A good mix of cardio and strength work. Can be a fun session! Have a good one 🥊😁

33 Points
Feed back for all Monday is that right it I think I’m doing the right thing. Very productive! Happy with my splits!
Yes so if you have two sessions on the same day you use the same feedback. The most important thing for me is to know if you ever miss a session or do more or less than the plan says. Then I can edit the schedule for the rest of the week. But yes agree, you looked really strong at track again and feels like you’re running really well despite the recent setback. Well done Lou. 33pts is a great start to the Monday. I almost need a pts leaderboard as pretty sure you’d be top after Day 1.

TUESDAY

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15pts | Circuits

10 POINTS

Always fun to train in a group. Ask for help if unsure on your technique on the exercises.

15 Points
This was all plyometrics!
Interesting. Definitely good for us runners.

WEDNESDAY

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20 Points
Still do 4 strides as don’t want to push it. Dropped down in 4 mile group but did 4.8. There are some huge groups and it’s hard for a leader to maintain
Well done Lou. What the club should do if numbers are high is for the run leader just to ask one of the trustworthy members of the group to help them out and keep an eye out on the group. If the run leader is going to be at the back, then asking one of the quicker runs for assistance is wise. That way it reduces the likelihood anyone runs too far ahead and off route. Or if it’s the other way around and the run leader is going to be moving up and down the group, ask one of the consistent runners who will be towards the back to help. I do agree, maintaining a group with say 16+ runners on your own is very tricky.

thursday

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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!”

FRIDAY

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20pts | 60 Mins Spin Class

20 POINTS

60 Mins @ Varied Intensity (RPE: 3-9)

A great way to get the heart pumping to some banging tunes. Have fun 😁

20 Points
These are the wrong way round it’s 30 Friday 60 Saturday but anyway all done
Well done Lou, that’s fine. As long as come the end of the week we know the pts hit, that’s what matters. I’m on the waiting list for a spin session on Wednesday (1st on that list so hopeful) but the spin studio and bikes look far less impressive than Bannatynes. But I’m looking forward to doing more cross training, especially at this time of year.

SATURDAY

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10pts | 30 Mins Spin Class

10 POINTS

Sometimes it can be good to reduce the impact and get the heart rate up with some cross training. Plus spin classes can be great fun.

10 Points
Not a lot to say really just another spin. 🤣
Just another spin?? They’re great. You could always let me know the best tune of the session. I’m considering creating my own spin session with songs, so always looking for suggestions. Well done Lou

SUNDAY

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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).

10 Points
So did body attack which is cardio and then body pump. I keep the weights low on pump actually.
Nice. Definitely at least 10pts there banked and always happy if you want to mix it up like that. Gotta make the most of that Bannatynes Membership. I was considering joining until I realised the first month at Pure Gym was only £11.50 😂🤦‍♂️