Training Plan 1

120

TRAINING PTS

17

WEEKS

4

RUNS PER WEEK

SHORT TERM GOALS

Sub 20 5K
HHM
Great South

LONG TERM GOALS

Improve Across All Distances

RATINGS

ENDURANCE 80%
SPEED 50%
MENTAL 80%
RECOVERY 50%
STRENGTH 50%
FLEXIBILITY 30%
OVERALL 57%

COACH SUMMARY

So to create my plans I use what I call Training Points. CLICK HERE for more details. It’s just training load reworded. It ensures your training is consistent and progressive.

In your last 10 weeks leading up to London you averaged 130 Training Points, and this plan drops to 120. But that is to be expected when going from a marathon to shorter distances.

The fact your training is going to be more speed focused will compensate for that slight drop and ensure you should progress over the shorter distances.

Plus with the lack of availability over weekends I just wanted to be cautious we didn’t overdo things and work you too hard.

In terms of the interval sessions, if you want to do BRT that’s fine. I understand that’s convenient for you. You are obviously more than welcome to come along to my group on a Tuesday evening. The main benefit of that is you get to run with more members of my Team and you’ll have me on hand to oversee your running form and effort level.

But we can discuss that week by week, and mixing it up gives you some good variety. The sessions I have listed on the plan now, are flexible, and can be changed up, depending which group you choose to run with.

As with any well structured training plan it’s progressive as the weeks pass by. So there are 3 long runs in here (2 hours +) to get you ready for the 30k.

There are 3 big half marathon sessions prior to HHM which get progressively more challenging. Once the Rye Summer Series has been complete I’ve included quite a few hill sessions as well. These will be perfect as you prepare for Hastings Half in October.

In terms of strength sessions, I think it would be good to get into a routine of doing these twice a week, and at first I have started off very light with just a couple of short sessions. Hopefully you can find the time to do these at home, perhaps even before work, as at first they only take 10-12 minutes.

That’s it for now. All training plans are flexible and so many things can change. So focusing on one week at a time is the best approach.

Any questions you may have just ask.