• November 10th-16th

I feel like you’re running at your best right now, compared to at any point I have known you. So take a lot of confidence from that. Sunday is an opportunity to run a 5k without any pressure about chasing a time. Just do what you do on a Tuesday, start off steady and then give it your all at the end. Let the result be the outcome of the process. Keep up the great work Karl and next week is a recovery week, so that’s something else to look forward to.

100 Points Target
100 Points Achieved

Another solid week. Pleased with how things are going

100pts on the nose. Quality. You should be pleased. You’re running well and build a good foundation for if you ever want to push the training a little more, we can. Try not to other think it too much. “Work hard and be nice to people”. Keep doing those two things and you’ll succeed in this life. Great work Karl!

MONDAY

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5 Points
TR 85%
Decent little 15 minute workout. Hope the abs are coming along nicely? Great work Karl

TUESDAY

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Ramp Up 4-3-2-1

24 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

4 min @ 5k Pace (RPE: 8)
2 min recovery

3 mins @ 3K Pace (RPE: 8)
90 secs recoveries
x 2

2 mins @ <3k Pace (RPE: 9)
90 secs recoveries
x 3

4 x 1 min @ All In (RPE: 9)
60 sec recoveries
x 4

10 Mins CD @ Easy Pace (RPE: 3)

Always a favourite with the team! Keep that first rep at 5k pace and then start to ramp up that speed. Enjoy!

24 Points
TR 85%
Really enjoyed the efforts session.
Smashing them out of the park right now. Keep up the great work. I spend the last 4-6 weeks of summer worrying about how awful efforts will be in the dark and cold, then when the time arrives it’s really not that bad. Well done Karl.

WEDNESDAY

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60 Mins & Strides 🏃‍♀️

22 POINTS

60 Mins @ Easy Pace RPE: 3
8 x 100m Strides RPE: 8 (60s)

Keep the RPE down, have a chit chat & Don’t forget those strides 😜

22 Points
TR 85%
Good Wednesday run with the 6.5 mile group
Always more fun with the club. Well done Karl!! Top group now as well which highlights the progression.

thursday

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5 Points
TR 85%
Great job Karl. You’ll have quads like Joe C in no time (maybe).

FRIDAY

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Rest Day

0 POINTS

0 mins @ RPE 0-1

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

TR 85%
😴

SATURDAY

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45 Mins Easy

14 POINTS

45 Mins @ Easy Pace (RPE: 3)

The only real mistake you can make here is going too fast. Try and pick a flat route as well. Hills will push that RPE too high.

14 Points
TR 85%
Good easy flat run
Sometimes they are just what is needed. Well done Karl.

SUNDAY

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Winter 5K

30 POINTS

10 Mins WU @ Easy Pace RPE: 3
8 x 100 Metres Strides RPE: 9

5K @ 5K Pace RPE: 8

10 Mins CD @ Easy Pace RPE: 3

Always a great race and seems to create a different atmosphere to parkrun despite being on the same route. Feels more like a race and I’m always amazed at the impressive times that are produced in these Hastings Runners races.

30 Points
TR 85%
Set my watch / target at 4:30 pace, so pleased to get under 22:30. There were some times on the way back when I struggled a bit but I just need to dig a bit deeper.
Another really strong time Karl. It’s hard to find that really tough level and stick with it, but it’s possible. I found it my watching Crown My Run on You Tube as it highlights just how much effort those quicker guys are putting in, and the thought that someone is just working harder than me is so annoying. It will come though and you continue to make progress, so loads of positives to take from this run.