• November 17th - 23rd

Another strong week with 115pts on the table. Recovery week coming up. Tuesday is a brand new session and you’ll need to work hard to try and hit those targets but hopefully the fact the reps are shorter will help. Then easy miles ahead of Sunday’s race. No need to set any expectations for that given we are in week 3 of this plan. Just go out there and control what you can. A good warm up, run tall, dig deep in the tough moments and believe in yourself. What will be will and no point making judgements at this stage of the block. Any problems let me know. Keep up the great work Andy.

115 Points Target

Missed a lot of sessions. Struggled a bit with time and motivation recently. But hoping this is a good reset and going to try get it all completed next week.
This schedule looks achievable, although I think my pace is probably lacking a bit at the moment – but I’m going to concentrate on just completing the training initially

These weeks happen. Then we bounce back. It’s all about process and patience. I don’t know if you follow football but Arsenal and Mikel Arteta is a great example of that. It’s taken them time, but they’ve trusted their process and slowly but surely success is coming there way. The same applies to running. Focus on the training, then let the results take care of themselves. Just think where you could be in 2-3 years time if you keep working hard now. The potential is huge.

MONDAY

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Pilates

10 POINTS

Always a good session to work on flexibility and strength.

10 Points
TR 30%
Excellent work Andy!

TUESDAY

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800-400-200 x 3

25 POINTS

2km WU @ Easy Pace RPE: 3

800m @ Target Time RPE: 8 (120s Recovery)
400m @ Target Time RPE 9 (90s)
200m @ Target Time RPE 9
Repeat x 3 (120s Recovery between Sets)

2km CD @ Easy Pace RPE: 3

Chase those target times. You’ll be working hard here from the word go!! You got this. Make it count.

No worries. I appreciate this was a tough week. Dust yourself down and go again.

WEDNESDAY

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Circuits

15 POINTS

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

thursday

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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.

No worries.

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!”

SATURDAY

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Easy parkrun

9 POINTS

parkrun @ Easy Pace (RPE: 3)

“Easy means Easy! Not 5k pace, not 10k pace, not even marathon pace. Easy pace!! 😉”

9 Points
TR 40%
Enjoyed parkrun today.
parkrun is brilliant isn’t it!! What a concept. Well done Andy.

SUNDAY

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10K Race

45 POINTS

2km WU @ Easy Pace (RPE: 2)
8 x 100 metres Strides (RPE: 9)

10km @ 10km Pace (RPE: 6-8)

2km CD @ Easy Pace (RPE: 3)

Control what you can. The warm up, strides, getting the early pace right and staying positive when it gets tough. You got this!! If it’s a hilly route do your research.

45 Points
TR 40%
Tough race. Was quite hilly and cold. Probably some way off the pace at the moment, but felt it was a pretty controlled effort and wanted to keep going without crashing. Enjoyed it though
Great work Andy. A decent time. I think coming off the back of a marathon block and a break our pace for the shorter distances is always going to be a bit off. But that will return. Glad you enjoyed it and a good finish to the week.