Thanks for helping with the 5 mile race. Really appreciate that. We only need 1 set of strides this week, so Thursday or Saturday before parkrun. If you wanted to do the extra 10 on Sunday that’s fine. 120pts is a good level though and should definitely see you making some gains. Keep up the great work Ben.

120 Points Target
126 Points Achieved

Another good week. Really feeling good with my running at the moment. 👍

Love this feedback. Thank you. It means so much to hear you say that. As that’s the reason I got into coaching. Great work Ben, keep smashing it.

MONDAY

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15pts | Circuits

15 POINTS

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

15 Points
Did ASPT Circuits. Good to be inside; track couldn’t have been pleasant!
Well done Ben. Sensible option. It wasn’t too bad. Windy but we pretty much avoided the rain and a great turnout of 30. I’ve bought some nice waterproof gear and was wearing 3 pairs of trousers so I’m always warm 😂 Another strong start to the week. Great work.

TUESDAY

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26pts | 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
Do really enjoy these sessions. Even tonight when most of the running was on my own! Please with the effort, and was slightly under current 5k pace. Even managed to go a bit quicker at the end of the final effort.
Yeah I’m not a massive fan of that session from a group perspective as you can get separated and the quicker runners obviously finish early, so I don’t do it very often anymore. But really pleased you still enjoy it. It’s a great group and I love coaching you guys. Great to sneak under 5k pace and finish strongly. Excellent work Ben.

WEDNESDAY

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Rest Day

0 POINTS

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

thursday

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22pts | Bimble💙 & Strides

22 POINTS

60 Mins @ Bimble Pace (RPE: 3)

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

I had to create a new session for you guys. Have fun. 60 mins easy is perfect in terms of training load. Don’t forget those strides as well (if highlighted)

22 Points
Quite a hilly bimble. Probably a bit slow as seemed to be at the back for most of it, but did over 60 mins in total. Skipped strides, for Saturday.
Some times dropping the pace is a good thing. Who picked the route this week? Blame them for the hills. To be honest 60 mins easy on the hills is definitely worth a few more points than a 60 min easy run so no worries about the strides. Especially as you did them Saturday too.

FRIDAY

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Rest Day

0 POINTS

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

SATURDAY

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30pts | parkrun & Strides

30 POINTS

parkrun is the best!!! Every Saturday at 9am. A great opportunity to push our effort levels and run alongside other people. Make sure you get there nice and early for your WU & Strides. I normally aim for 8:15 to give myself plenty of time.

30 Points
Did 10 min warm up and then Strides, and 10 min cool down after. Parkrun itself was good. Big headwind coming back, so going out was ok and made the most of it. Then felt good at start of way back as I powered past other runners. Slightly run out of steam on approach to Azur (normally worst area for wind) and so had to dig in to maintain some pace over last mile. Very happy with time of 24:28 in those conditions. Results have now come through and my official time is 22:58! so I think I may have ticked off the interim goal of this training block!! 😂😉 parkrun under 23 minutes ✅ Assume all the results were messed up as about a quarter of the field got PBs in conditions that were definitely not conducive to it! Update – results sorted and now corrected.
😂 Based on the first set of results I’m now the best running coach in England. On a serious note though, that is a great mornings work. The WU, CD, Strides and big effort, especially into the wind, they all make a big difference at the end of the plan. So thank for being so diligent and following the plan. Another strong session in the bank. Well done Ben.

SUNDAY

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33pts | 110 Mins Run

33 POINTS

Keep it easy but also focus on good form. If you can increase your cadence without raising your heart rate, then give it a go.

33 Points
Was a tad damp!, but was ok once we got going. Visited some new places, and had a good chat with Lou, so pace was quite slow for most of run, but happy to do the full 2 hours.
Great work Ben. Nice to give Lou the support as well. I think these are really about time on feet so I’m not going to worry too much about pace. It can be good to have little spells on these runs, so dropping back for a few miles and then kicking on with some quicker miles. I do that sometimes when running with the group and it gives some variety.
PBrunner
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