Possible the biggest session we have done so far scheduled for Sunday. A really good half marathon session and this will test the endurance. Again another big week of training with 146pts up for grabs. 2 more of these and then we ease back slightly to ensure you are fresh for the races coming up. Any problems let me know. Keep up the great work Lou.

Had to admit defeat and rest. Hope to be back on it next week

It’s only defeat if you quit for no reason. So see the rest as a smart move. Strategic. You’re at 90% overall which given your lofty training targets is excellent. So stay positive as you are doing really well.

MONDAY

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12pts | Body Pump

12 POINTS

A really good way to get your S&C in. A full body workout with barbells will really aid your running and reduce the risk of injury.

12 Points
Done. Resting the knee today so only BP
Sensible to give the knee a bit of a rest. Well done Lou

TUESDAY

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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!”

WEDNESDAY

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9pts | 30 Mins Swim

9 POINTS

Enjoy. Swimming is a great alternative to running and probably the best form of cross training.

12pts | Body Pump

12 POINTS

A really good way to get your S&C in. A full body workout with barbells will really aid your running and reduce the risk of injury.

21 Points
I have another cold, more on my chest this time, bit of a cough (I know again 🙄!) . Also have a flare up of my gastritis and duodenitis (nausea and gnawing gut ache), which is something I’ve suffered with on and off for years. GP thinks it was triggered by the flu I had at Christmas. I’m listening to my body, but will try to get most of this week’s training done. Just wanted you to understand if I didn’t manage it.
Sorry to hear this. Have you ever spoken to a nutritionist. Not necessarily someone that will tell you what to eat and when, but someone that might examine your gut health. One of my running friends used to have really bad IBS and stomach ache (I appreciate your ailments are slightly different) and when she got help, she was told how bad her gut health was and prescribed lots of different things to help. It wasn’t cheap but I know it made a big difference. It just strikes me that for someone as fit and healthy as you, the times you do get ill or niggles doesn’t quite add up, and I just wonder if there is something else going on perhaps 🤷‍♂️ All that said, of course, rest up if need be and I hope you feel better soon.

thursday

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20pts | 8 x 400

20 POINTS

2km WU @ Easy Pace (RPE: 3)

400 metres @ Target Time (RPE: 9)
90 Seconds Recovery
x 8

2km CD @ Easy Pace (RPE: 3)

Super simple session. Run faster in training to improve your 5K time. Work hard to hit those target times. Go smash it!!

Only managed 4 x 400 and 1 x 200. Better than nothing. Energy levels a bit low as struggling to eat enough with my stomach. Thanks for the advice. I would consider a nutritionist. Do you know or recommend anyone? On a positive note, the knee was good, very mild niggles after. I think you may be right about tight muscles, glutes and quads are tight, so I’ve been stretching.
Well done Lou. Always important to take the positives and sensible to stop if you have been struggling. I’ve reached out to my friend about the nutritionist and will drop you a DM once I have heard back. I hope you feel better soon.

FRIDAY

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12pts | 20 Mins Stair Climber

12 POINTS

A great form of cross trainer for us runners. Take a few minutes to warm up at find your stride but then push hard. You can real bang for your buck with just 20 mins on the stair climber. I hit around level 10 when doing these but find the right speed for you that you can maintain, but you find this tough.

12pts | 40 Mins Elliptical

12 POINTS

40 Mins Elliptical  (RPE: 5-6)

A good way to boost cardio whilst reducing the risk of injury. The elliptical can tone muscles and improve endurance whilst being gentle on your joints.

24 Points
Low energy levels. Got it done
I’m impressed given you were feeling tired. Hope that increases soon. Be careful not to push too hard if you do feel particularly tired. Great work though Lou

SATURDAY

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53pts | 10 x 1 Mile (HM)

53 POINTS

1 Mile WU @ Easy Pace (RPE: 3)

1 Mile @ Half Marathon Pace (RPE: 5-8)
3 Mins Recovery
x 10

1 Mile CD @ Easy Pace (RPE: 3)

Big half marathon session. If you can nail your goal pace on these splits then you are nicely set up to achieve your time on race day. Dig deep. These are the runs that matter the most.

Just exhausted. Had a migraine last night. Going to take the weekend off and let my body recover
Smart move. You’ve been working at a high level for a while now and hardly missed a run, so sometimes taking a step back , can help in the long run.

SUNDAY

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16pts | 40 Mins & Strides

16 POINTS

40 Mins @ Easy Pace (RPE: 3)

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

Keep the 40 mins easy and don’t forget those strides. Without them you won’t improve and will fall short of your weekly targets.

Sensible to take some time out. Hope you felt better by the end of the weekend Lou?
PBrunner
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