• November 10th-16th

Recovery week. We keep the quality in there (2 big sessions) but reduce the mileage, so no long run. Good to get another strong 10k session in there too ahead of the Wilmslow race next week. Keep up the great work Dan!!

135 Points Target
149 Points Achieved

I believe another solid week.

Monday rest day.

Tuesday was easy and strides.

Wednesday was a solid track session.

Thursday rest day.

Friday session in the gym.

Saturday solid effort at PR considering the conditions actually wasn’t expecting to be a few seconds quicker this time round.

Sunday run ended up being a long run and a little harder effort than planned but felt fine.

My overnight recovery and HRV has been back in the green for 4 weeks now, which I am really happy with. I still thing there is room for improvement there also.

Based on that, I was thinking about after this week upping my weekly points and pushing on a little more? Perhaps some more strength work on a Friday? Any thoughts on that?

FYI – really enjoying being coached by you. Love the platform and feedback / encouragement I get from you. I have enjoyed the 2 rest days from running. Feel like its got me enjoying running again more and I look forward to it (most of the time LOL)

Love the feedback, really appreciate that too. You’re great to work with because you’re so engaged and provide all the info I need, so thank you for that. I do agree about the training pts, I think you need to be consistently topping 150 to be getting the most out of your training, even pushing 160. A 2nd S&C session, especially at this time of year when the gym is more appealing that the outside, is a very good idea. So we can definitely look to incorporate that. I can send you a few links to what my top runners are doing in terms of S&C, pretty basic but effective. Sometimes it’s trial and error and finding the exercises you do in the gym and enjoy. And I think once we get past that 40 mark, 2 S&C sessions is a smart move.

MONDAY

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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!”

0 Points
TR 73%
Rest day just about complete. Nothing crazy today apart from starting to clean up my new (old) Mini wheels ready to paint.
It’s good to get as much rest as possible on these days.

TUESDAY

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50 Mins Easy & Strides

19 POINTS

50 Mins @ Easy Pace (RPE: 3)

8 x 100 metre Strides (RPE: 8)
60 Second Recoveries

It’s important to keep the easy runs easy. Focus on good running form and low heart rate. Don’t forget your strides. Very important.

35 Points
TR 88%
55 minutes of easy miles and strides whilst Poppy was in gymnastics. Out and back route tonight along paths and well lit roads. 35 minute strength workout completed.
Really decent day. Anytime you’re hitting 30+ pts you’re making gains. I hope the S&C was ok. If it needs tweaking in future to make it more challenging let me know. But great stuff Dan. Extra 1pt for the additional 5 mins (I’m too generous 😂)

WEDNESDAY

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2km & 400s

38 POINTS

2km WU @ Easy Pace (RPE: 3)

2km @ 10K Pace (RPE: 7)
3 Mins Recovery

5 x 400m @ 3k Pace (RPE: 8)
60 Sec Recoveries

4 Min Recovery

2km @ 10K Pace (RPE: 7)
3 Mins Recovery

5 x 400m @ 3k Pace (RPE: 8)
60 Sec Recoveries

2km CD @ Easy Pace (RPE: 3)

Great session inspired by the Running Channel. Gets us practicing our 10k goal pace but also incorporates some quicker 400s to include some speed. Enjoy.

38 Points
TR 79%
Progression WU and strides. 2km at 6:40 pace. 5 x 400 at sub 6:00 pace. 2km at 6:30 pace. 5 x 400 at sub 6:00 pace. Brutal session that one. Gets the HR going and your digging deep towards the end. 400s were a little faster than the plan. Gentle CD. Legs were possibly a little tired from lifting weights as opposed to my S&C class.
That is a big session. Sometimes it’s good to look at the pts of a session beforehand to mentally prepare yourself. Anything in the high 30s for efforts is going to tough. But sounds like you smashed it worked really hard in those key moments. It’s kind of getting that speed endurance that we need for a 10k, and there’s no hiding place. Again, loads of positives to take here and these are the ones that in the long run are going to make the difference. Excellent work Dan.

thursday

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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!”

0 Points
TR 79%
Switched my rest day to Thursday as I am off work Friday so plan to have a lazy morning then go for a run. Chilled day with work, dad duties and a little work on my Mini wheels.
You could spray paint the mini orange? 😂 I already have my next car planned, black with my pb runner logo on both sides 💪

FRIDAY

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50 Mins

15 POINTS

50 Mins @ Easy Pace (RPE: 3)

It’s important to keep the easy runs easy. Focus on good running form and low heart rate.

15 Points
TR 79%
Not the greatest weather today. Went to the gym as discussed. 15 minutes on the bike. 25 minutes strength exercises. 20 mins on the treadmill. Quite enjoyed the hour in the dry to be fair. It’s nice and peaceful in the gym I go to.
You are lucky. I joined a new Pure Gym which just opened. Was 100 people in their on my first visit 🤯 Always happy to replace an easy run like this when the weather ispoor. Although running is always the best option if possible.

SATURDAY

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parkrun

30 POINTS

10 Mins WU @ Easy Pace (RPE: 3)
8 x 100 metre Strides (RPE: 8)

parkrun @ 5km Pace (RPE: 8)

10 Mins CD @ Easy Pace (RPE: 3)

Running with others can reduce perceived effort so parkrun is a good option as an alternative speed session. 10 mins easy WU & CD please.

33 Points
TR 82%
15 minute progression warm up and strides. Rutland park run can be tough with the wind but today it was kind. Head wind for the first half and at the turn the wind dropped. It wasn’t helping but it was not harming. Finished strong. 15 minute cool down.
Great stuff Dan. Nice to be comfortable under that 20 minute mark again and some bonus points in the bank for the longer WU & CD. Really like that, especially after what you said about the XC last week. Nice little marker too, and a good target for the next quick parkrun you attempt.

SUNDAY

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60 Mins

18 POINTS

60 Mins @ Easy Pace (RPE: 3)

Keep that RPE down. You want to be able to run and chat, speaking of which, joining a group can add to the enjoyment here.

28 Points
TR 34%
Got to sleep gone midnight and woke up at 6 am so not much sleep last night hence the training readiness. Plan was 60 / 8 miles easy ended up being 10 miles steady with a faster last mile. There was 13 of us this morning and the pace was faster than I wanted straight from the get go. I didn’t want to run any miles quicker than 8 mile pace so I did hang off the back a bit. Some of us was meant to turn for the 8 mile route but everyone carried on and it then became 10. Last stretch I was cold, moody and running on my own as everyone had picked the pace up a bit. Our Folksworth route is famous for it’s 3 hills and on the last hill a few had slowed, I just maintained my pace, over took them and then opened my legs up with another runner and ran back to the car. I suppose a little extra won’t hurt considering I didn’t run Friday as such.
Sorry to hear it was a bit of a struggle but nice to know the fitness came good at the end and you were able to finish strongly. No worries about the extra. Removing the cycle from the plan reduced the pts, so there is scope for some extra mins when you feel like it without going into the “over training” zone. So I’m happy.