Training Plan 2

97

TRAINING PTS

19

WEEKS

5

SESSIONS PW

3

RUNS PER WEEK

RATINGS

ENDURANCE 55%
SPEED 85%
MENTAL 80%
RECOVERY 70%
STRENGTH 65%
FLEXIBILITY 20%
OVERALL 62.5%

COACH SUMMARY

I like the ratings. I see it as a moving scale that changes after each plan. When I got injured I was disappointed at first. But I soon realised it was actually a blessing in disguise, because it allowed me to work on my weakness, and that was my lack of strength.

So in that period my endurance and speed and started to slide backwards, but my strength has been on the up, quite rapidly too. And I know long term if I can continue to improve that, alongside getting my speed and endurance back to where it was, I’m going to be a better runner than prior to my injury.

I think to a lesser extent we can take a similar attitude to your own ratings and fitness. Its inevitable the speed and endurance scores will drop slightly, but where is your biggest potential to improve? Your flexibility. So let’s start stretching daily. You could start your autumn block more flexible than you have ever been before.

Plus if we continue to do the strength work, that’s another area you can make gains. So whilst the actual running may take a hit, you are improving in other areas. And hopefully the S&C and stretching is something you’ll pretty much always be able to do, even in a hotel room.

I’ve left the races out for now, but let me know if you do enter any. I don’t think we need to worry too much about the pts, because there is going to be some level of inconsistency if you suddenly get a week where you have more availability and want to do extra, that is fine. So long as you don’t get carried away.

I’m glad you want to stay on and I appreciate with all that training there are going to be days that even smashing out 10 minutes of stretches is going to be a chore, but hopefully knowing I’m watching from afar and whispering in your ear, “get in done Chris” will help you get started 😂

SHORT TERM GOALS

Maintain fitness during the summer
Improve Flexibility

Main goal is to stay fit / not to lose too much fitness through the upcoming travel period and summer socializing. Fit enough so I can build up quickly to faster 5kms (sub 20) and 10kms in Autumn. Would be nice to go sub 42min at the Hastings 10km. I will likely do a few races over the coming months but won’t be thinking PBs, just to enjoy the run and the atmosphere and push myself a bit. I have Worthing next week and may well do Bewl and Rye AT 15.

I want to get back to running with Cathy as much as possible at the weekend. I think the most I can get her to go at the weekend is probably 90mins. If she is not there, or I get other opportunities, I will be able to squeeze in the odd 2hr. I am not sure how often I will get to do double days at the weekend because we gave up a lot of socializing during marathon training and so I need to prioritize that. The second day needs to be a bonus not an expectation.

My travel is ridiculous at the moment but with the exception of the long hauls I’m generally around at the weekend.

Id like to try and maintain a minimum of 2 strength sessions per week, 1 30-40min easy, 1 30-40min speed/interval, 1 90min+ long run. There will be weeks when I manage more and weeks were that is too hard but I’d like the structure so I can see when I am over and when I am under – otherwise the weeks will fly by and I’ll fall out the habit.

 

 

LONG TERM GOALS

Spring Half Marathon

I’ll make my serious training block the winter and choose a HM e.g. Paddock to focus on. Too early to know what to target. My Paddock and my HM PB is just under 1:30:00, 1:29:56 or something but can’t see that happening again. Happy to get your steer but let’s see nearer the time how the body is holding up. 1:35:00 could be a stretching but perhaps realistic time if I can put in the work.