• December 1st - 7th

Sunday is the key session here. You could bring it forward to Saturday if you want and finish the last section with park run 🤔 The key is adding a bit of variety to the paces and finishing strongly on tired legs. Any problems let me know. Going really well right now though, so keep up the great work.

105 Points Target

MONDAY

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5 Points
Excellent work KArl

TUESDAY

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5 x 1km

26 POINTS

2km WU @ Easy Pace (RPE: 3)

1km @ 5k Pace (RPE: 8)
2 minutes recovery
x5

2km CD @ Easy Pace (RPE: 3)

Classic session. Super simple. The end result being you have a better understanding of your current time for a 5K. Work hard and ideally finish each rep a few seconds quicker than your current 5k pace.

26 Points
TR 85%
Good session
Another strong effort. Well done Karl. You had Adrian on toast in those last few reps. I’m sure he was only pretending his knee hurt 😉😂

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 😜

25 Points
TR 85%
Enjoyed it – although tough going all the way up Elphinstone Road
That was just harsh by Paul. As tough as it gets. Although once you have conquered Elphinstone from bottom to top there are not many other hills that can intimidate you, so excellent work. In fact. Have 3 extra bonus points for the effort!

thursday

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5 Points
TR 85%
Completed
Ticking them off one at a time. Keep doing that Karl!! Great work!!

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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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!”

SUNDAY

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3 x 20 Mins M/HM Pace

50 POINTS

30 Mins @ Easy Pace (RPE: 3)

20 Mins @ Marathon Pace (RPE: 5)
10 Mins @ Easy Pace (RPE: 3)
x 2

20 Mins @ HM Pace (RPE: 7)
10 Mins @ Easy Pace (RPE: 3)

A good bit of variation on a 2 hour long run. Not too demanding but it breaks it up nicely and also gets you practicing half marathon pace on tired legs.