• November 17th - 23rd

The schedule looks busy but the training pts is relatively modest in truth. You could always combine the S&C sessions together and give yourself an extra rest day. And the Wednesday, Friday and Sunday runs are all easy paced with the group. If it feels too much for the knee, let me know and I can reign it in a little. Keep up the great work though Adrian.

105 Points Target

Really enjoyed felt good the whole 2hrs 🙂

If you can enjoy running in those conditions then you are onto a winner. Another strong week Adrian. Well done.

MONDAY

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5 Points
Enjoyed
I think this might be the first time you’ve said this and it makes me happy. Keep doing these and you’ll have a stomach to die for.

TUESDAY

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Hill Reps 60-45-30

22 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

60 Secs Uphill (RPE: 8)
90 Secs Downhill (RPE: 4)

45 Secs Uphill (RPE: 9)
75 Secs Downhill (RPE: 4)

30 Secs Uphill (RPE: 9)
60 Secs Downhill (RPE: 4)

x 5

10 Mins CD @ Easy Pace (RPE: 3)

Hills can really build your strength as well as improve your running form. This session is tough but will really help you make big gains. Use the downhill as a light recovery jog, so exact recovery times can be flexible.

22 Points
Really enjoyed that felt good
So pleased to hear that. A tough session but good to keep moving on a cold night like that. Excellent work Adrian.

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
Felt strong even up the hills surprised because I didn’t stop even up hills 😊 strides also completed and again felt good. 👍
This is great, feel like you’re back to running really well again now which is so pleasing to see. Keep up the excellent work Adrian.

thursday

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5 Points
Enjoyed these 😊 felt strong 💪
Great job Adrian. The older we get, the more important these sessions become. I love the idea that we’ll both be running still in 20 years time feeling strong. Andy Lee just smashed out a 1:40 half marathon at the age of 70. It’s possible if we continue to do the right things now.

FRIDAY

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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.

SATURDAY

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Rest Day

Get some rest!! Chill out. Watch some TV, go for a walk (a short one). 0 Points for this, hope you weren’t expecting any.

SUNDAY

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120 Mins 🏃‍♀️

36 POINTS

120 Mins @ Easy Pace (RPE: 3)

Long runs are key. Fuel and hydrate well & join a group if you can.