Training Plan 12

81

TRAINING PTS

16

WEEKS

4

SESSIONS PW

1.5

RUNS PER WEEK

RATINGS

ENDURANCE 20%
SPEED 20%
MENTAL 70%
RECOVERY 80%
STRENGTH 50%
FLEXIBILITY 60%
OVERALL 60%

COACH SUMMARY

I like this plan. I think 2 x S&C per week is plenty if we use the machines and cover all in one go (core, legs and arms). That’s all Paul does and he’s transformed his body over the past 2 years, so that’s all we need to do. I think if you can get a third gym session in, either Monday or Wednesday, might need to be solo, where you do cross trainer that will boost your points and allow you to build your endurance before introducing a 2nd run again.

We keep parkrun in there every week and if you’re doing that with a 10 min WU & CD you will be fit enough to run the 5 Miler too.

Not much else to add really. If this goes well the biggest boost should be to your aerobic fitness and hopefully the continued strength work will allow you to keep running.

❤❤❤

SHORT TERM GOALS

HR 5 Miler

Keep doing S&C and have to hope my leg starts to get better, will also see what the consultant says about my knee and bone scan 😱

id like to start getting fitter and getting my parkrun time down and possibly do  the hr 5 miler too.

LONG TERM GOALS

Barry Richards 10K
HHM 2027

Hard to say without knowing what the consultant finds.

i mean if it’s ok, I have an entry to next years Hastings half, and would like to be able to do some of the 10kms coming up in the next few months like Barry Richards/battle/beckley.