Week 8 Review: Officially Fit

Week 8 Review: Officially Fit

I’m happy with a good week that ended with me successfully passing my refereeing fitness test for another season.

Weight change: LOST 0.8 kg (Remaining: 4.3 kg)
Training: Tempo 11k, Speed Training, Recovery 5k, Tempo 8.5k, parkrun 5k, Fitness Test
Total Training Distance: 40.1 km

Weight loss

Down, down, down, down….


This was a varied week that ticked the boxes that I am aiming for at the moment. These are:

  • Feature hills as standard where possible (so I don’t get lazy on the flat)
  • Ensure easy / recovery days (Don’t just do Tempo pace all the time)
  • Include a Speed Training session (Hill Training also suitable)

I also had my ‘eye on the prize’ of my refereeing fitness test that was scheduled for the Sunday. It was important I didn’t destroy myself during the week, as failing to take the test for whatever reason would mean I would not be given any appointments in August.

I put in several Tempo runs, with appropriate recovery runs on ‘off’ days, and also a decent speed training session. My intention on the Saturday was always to run a really easy 5k (maybe around 25 minute pace or slower), but the stars aligned and my ‘run at a constant pace’ turned into running 21:48. Oops.

The ‘taking it easy’ parkrun. Oops.

What was interesting is that I didn’t feel particularly destroyed after that, and was fresh for the fitness test the next day, which I passed comfortably. Again, I felt strong both during and afterwards. This is another good sign that my fitness is coming back and a great baseline for me to build on!

What’s next?

I have my first pre-season game on Saturday, which will be a good test of match fitness (which is different from general running fitness!). I’m really looking forward to that.

I need to keep up the variety of training (keeping hills featuring as standard where possible) including weekly speed training. That may be a bit challenging in the next week due to a trip abroad, but I will do my best!

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