• December 1st - 7th

Updated now and will see all future messages regarding scheduling 🤦‍♂️ Sunday’s run would be a bonus so doesn’t have to be 90 mins. Even 45 would be more than we originally had in the plan. I hope you have a fantastic time at Centre Parks.

160 Points Target

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 69%
Lunch walk at work. Afternoon walk with the dog. Dad duties whilst the wife was out.
Good to get out and move the legs, even on a rest day.

TUESDAY

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Dan’s S&C

15 POINTS
Glute Bridge 2 x 20
Hamstring Walkouts 10
Split Squat Iso Hold 10*
Leg Swings 10*
Goblet Squat 2×10 (12kg)
Kettlebell Romanian Deadlift 2 x 10 (15.5)
Single Leg Deadlift 2×8 (13 kg)
KettleBell Swings 2×10 (13 kg)
Split Squat 2×8 (13kg)
Kettlebell Bent Over Row 2×8 (13 kg)
Calf Raises 2×10 (13 kg)
Single Leg Calf Raises 2 × 15 *(10.9 kg)
Suitcase Carry 2×30s* (18 kg)
Kettlebell Side Bends 2×10* (18 kg)
Dead Bugs 2 × 10* (5kg)
Russian Twist 2x30s (12kg)
Plank 2x45s
Press Up 2×15

Give this a go and let me know how you get on. Can always tweak it going forward.

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.

29 Points
TR 79%
S&C completed straight after work. Then whilst Pops was at Gymnastics got 44 minutes very easy done. Some would say I was a minute short on purpose however that is just what the watch said when I got back to the car honest. 😂😂
Trust me, some of the team have been known to play those sort of games. You should have seen the Strava comments when I only ran 9:45 instead of 10 mins for my CD. I had to explain that I’d done my 2km cool down quicker than normal 😂 Solid day though getting both sessions done. Any day you hit 29pts you are going well.

WEDNESDAY

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6 x 1 Mile Reps

42 POINTS

1.25 Mile WU @ Easy Pace (RPE: 3)

1 Mile Reps @ 10K Pace (RPE: 8)
3 Mins Recovery
x 6

1.25 Mile CD @ Easy Pace (RPE: 3)

A challenging session as holding goal pace for 1 mile can be tough, but it builds up your endurance and mental strength.

42 Points
TR 76%
In the evening we get the track from 7pm till 8pm. To get all my session in, I made a slight tweak. I changed the recoveries to 2 minutes instead of 3 minutes to make the session a little shorter so I got my cool down done and made it to the pub with everyone (for a J2O) Progression 1.5 mile warm up before 7pm. 6x 1 mile 10k pace. Started off VERY controlled around 6:45 pace. Naturally got a little faster. Last rep was around 6:10 pace. 1 mile cool down. I felt solid throughout this session. Legs were turning over well. Was working on the last few reps, possible as I had reduced the recoveries but all felt good. Can’t remember when I last felt that good on a session to be honest. Another positive is my Garmin VO2 max this morning is now 58. I was a little surprised as it has not been 58 for over a year. I think this is another sign that things are going in the right direction (hopefully)
I’ll bear that in mind regarding time on track. I was meaning to ask that actually when I set this session, we have the same issue Tuesday morning and do our WU & CD jogs outside once thrown off. Love the splits, great to see the pace dropping with each rep. I think we are ticking over nicely and making gradual gains each month. My approach does lead to this slightly slower progression, but hopefully it makes the training more achievable and enjoyable than going “all in” for quicker results. I always say the journey is often more enjoyable than the destination. At some point you’ll hit your peak. But if we can extend that period of improvement before that happens, you’ll get a lot more satisfaction. We have a local running club that work their runners really hard. 6-8 runs per week. Those that do avoid injury have excellent results, there’s no denying that, but those I have spoken to say they feel like they are always on the edge, constantly low on energy and working really hard. Where’s the fun in that? But they keep doing it cos one of their mates has just run a 15 minute marathon PB so it must be right. 🤦‍♂️ Keep doing what you are doing and keep seeing those improvements. Great session 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 60%
Change of plan due to weather as discussed. Weather awful in Peterborough. Although the wife had me running around in the evening collecting items ready for our weekend away.
No worries. Hope you’re all planned for your weekend away now!!

FRIDAY

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Dan’s S&C

15 POINTS
Glute Bridge 2 x 20
Hamstring Walkouts 10
Split Squat Iso Hold 10*
Leg Swings 10*
Goblet Squat 2×10 (12kg)
Kettlebell Romanian Deadlift 2 x 10 (15.5)
Single Leg Deadlift 2×8 (13 kg)
KettleBell Swings 2×10 (13 kg)
Split Squat 2×8 (13kg)
Kettlebell Bent Over Row 2×8 (13 kg)
Calf Raises 2×10 (13 kg)
Single Leg Calf Raises 2 × 15 *(10.9 kg)
Suitcase Carry 2×30s* (18 kg)
Kettlebell Side Bends 2×10* (18 kg)
Dead Bugs 2 × 10* (5kg)
Russian Twist 2x30s (12kg)
Plank 2x45s
Press Up 2×15

Give this a go and let me know how you get on. Can always tweak it going forward.

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.

TR 79%
Day off work so had a lazy morning and then got up and did my S&C. Waited a couple of hours and then have been out and done 50′ very easy. Was warmer out there than expected. Plan to catch up the 10 mins tomorrow at Park Run.
Nice to make the most of the day off and glad the weather has improved. Good idea to have that little break between the two sessions, running straight after an S&C has proved problematic for me in the past. Great work Dan.

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.

39 Points
TR 83%
What started off as a miserable morning turned into some running in the sun. Thetford park run was a tough little course. Very wet trail and gravel paths with a couple of sections on the grass. 10 min WU not the greatest as we were running a little late from taking a wrong turn. Park run was a good controlled effort but road shoes where a little slippery underfoot. 53′ minute solo extended CD by running back to Center Parcs from Thetford. Did some extra mins today so tomorrow is not as long as the Mrs might come out again with me. If you get chance, could you please update tomorrow with what I need to hit my weekly points. Thanks.
Just seen your Strava, did you actually get back there before Sharn? 😂 I love that mindset. Looks like a decent run in tricky conditions. P7 is better than my best finish I think so a tad jealous. Albeit I know you want to aim much higher. I’ve tweaked tomorrow. 60 mins or 45 mins & strides does the job. Hope you are enjoying your weekend away. Well done Dan.

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.

TR 19%
Training readiness was at an all time low today. Sharn decided to come away with an empty inhaler and then had an asthma attack at 10.30 last night. I then ran 2 miles by getting lost to fetch the car (bonus points) Thought it was inappropriate to put in on Strava LOL. We then took a trip to A&E and it was nearly 6 hours to get an inhaler. Got in bed at just before 6 for 4 hours sleep. This afternoon have been out for 50 minutes easy with strides in the beautiful English winter rain. Weirdly enjoyed it and felt I needed it.