Plan 1 – Week 13
I’ve extended this plan by 1 week to include the Beckley 10k. Then we can look for focus further ahead and continue to improve. Friday perhaps you wanted to join Steve’s group for a nice easy run?
Plan 2 – Week 13
I’ve changed things up. Sunday we want top work hard in the 5 mile race to get the most out of the event. Ignore the 10k pace advice, that’s just the only session I have at the moment. If you can find time to do strides beforehand as well that will have you well prepared […]
Plan 7 – Week 2
A much lighter week after the 50k adventure. Hopefully you recover quickly and you had a great run. I’ve left the day free you mentioned. Any problems just shout.
Plan 2 – Week 3
It looks manic at first glance but most of the midweek sessions are short and sweet. So it should be achievable this week and Sunday is the obvious highlight with lots of the team set to be running the Beckley 10K. Any problems let me know.
Plan 2 – Week 13
The next two weeks on the plan are actually the biggest of this block. Albeit this week it’s made up mainly of Sunday’s run. But once we get these next 2 weeks ticked off it’s taper time and before you know it you’ll be standing on the start line in San Andres. Keep up the […]
Plan 2 – Week 9
Beckley 10K?? Lots of the team are due to run that Sunday if you fancied it. We could pretty much just switch the 2 weekend runs for the race if you did want to take part. Let me know. Other that a good midweek schedule with 3 group sessions to look forward to. Living your […]
Plan 1 – Week 2
Still easing ourselves into this plan. Hence a couple of shorter easy runs. I thought a quick parkrun Saturday would be a good test of fitness if you fancy having a crack? Sunday stick to the plan with Cathy, no worries if that means going a little over 80 mins and Tuesday if not travelling […]
Week 3 – Plan 2
We are cramming the sessions in this week because of the weekend being off (correct me if that is wrong). One alternative would be to do track on Monday rather than the Tuesday evening hills sessions. Keep up the great work though Chrissie, smashing it right now.
Plan 1 – Week 6
A really good week here. I love the 400s and 200s, one of my favourite sessions and then a chance to work hard and test the fitness on Sunday at the Frostbite event. Keep the easy runs at a low RPE as we want to be fresh for Sunday. Any issues let me know. Big […]
Plan 1 – Week 6
I’ve given you and Joe the same session for Wednesday so the chance to team up is there is your calendars align. Then you’ve got a beaut of a half marathon session ahead of next weeks Poppy half. Any problems let me know.
Plan 2 – Week 3
A decent week with the race on Sunday being the highlight. It’s a tough route but a good event with so many Hastings Runners taking part. I’ve put track on Monday because we are doing hills on Tuesday and I’m a bit worried that might impact the calf. See how you feel though, you can […]
Plan 5 – Week 9
Lots of the team are doing Beckley Sunday and would be great if you were able to join us. It should be a fun morning. I’ve put Monday track in, but we are up near the hospital on Tuesday evening if that works better. Hopefully another strong week, keep up the great work Ellie.
Plan 1 – Week 6
I’ve put Beckley in to give you a little nudge as I think you’ll enjoy the atmosphere of that race. It’s not one to go chasing a time because of the hilly route but it’s just nice to be part of a race with so many of the team are running. Let me know if […]
Plan 2 – Week 1
Decent week with 2 solid sessions, 2 S&CS and 2 easy runs. Any problems let me know. Let’s do this. Roll on London.
Plan 1 – Week 18
A lighter week and the idea is to try and have you fresh to have a crack at that Poppy 10k. Then we’ll start to look further forward in terms of planning. I’ve given you the same session as Danny on Wednesday to try and team you guys up. No worries though if you prefer […]
Plan 2 – Week 1
A really good week to start the new plan with the race on Sunday. Beckley isn’t one to be chasing a time, especially at the start of a new training plan, work hard but just try and enjoy it. Should be a good day with so many of the team running.
Plan 3 – Plan 1
A big shiny new plan with 4 runs per week and 2 S&C. This is ok right? There will never be more than this and the averages across the whole plan are 3.71 runs per week and 5.62 sessions. Plus the S&C is quick and Wednesday is TWR. So when you look at it that […]
Plan 2 – Week 3
I’m a little worried about coming to track Tuesday after the “ladies only” session seemed to go so well 😂🤦♂️ 2 good sessions this week though and I think we should see that speed continue to improve. Any problems let me know. Keep up the great work Lou.
Plan 2- Week 3
Another good track session. I’ve planned it so each week the track sessions will now get progressively more challenging. I’m nice like that. If you can get the cool down in as well that does make a difference to your fitness. Then we’ve got Wednesday evening and parkrun. You’ve seen yourself what consistent training does, […]
Plan 1 – Week 13
Time is still on our side when it comes to the marathon, so take extra rest if you need to, especially if on holiday. Do the best you can and get as many of the runs in, but don’t feel bad if you do miss any, you’re running so well and we will soon make […]
Plan 10 – Week 1
One thing that has dawned on me recently is that we don’t have to be running our best all year long. Races like the Beckley 10K are never going to be PB races. So we can just go there, put in a good effort, enjoy and not worry about what the watch says. All we […]
Plan 8 – Week C
Another relatively light week which is good with the race Sunday. Friday’s run can just be some gentle rolling trails, nothing too savage ahead of the race. You could also switch Thursday and Friday over if you wanted to give the legs a bit more rest. Entirely up to you, but I appreciate you have […]
Plan 6 – Week 11
I’ve targeted a full week (115pts) and used a few pre loaded S&C sessions I now have that don’t require weights or much space. But I appreciate you are on holiday so anything is a bonus and I wouldn’t be disappointed if it wasn’t done. The benefit of that will be returning fresh for a […]
Plan 4 – Week 3
I’ve switched up the Tuesday sessions since creating the plan, just with the notion of making them progressively more challenging as we come into the race season. That does leave us 10pts short of the target so I’ve added 15 mins of Elliptcal onto each of the S&C sessions. Another way to get those missing […]
Plan 7 – Week 9
A decent week with 100 points to aim for. Is Swimming still on the table now the weather has turned or was that mainly in the summer? We can always switch it out for some extra S&C/mobility work. But should be a sociable week with the Bimble and Beckley on Sunday.
Plan 11 – Week 13
A solid week with 4 runs. Are you planning on doing either of the Beckley 10K or Winter 5K. I don’t have either in the plan at the moment. Keep up the great work though Sue as you’re running really well right now.
Plan 2 – Week 2
A really good week here. In terms of the speed work. All the sessions, whilst slightly different, whether it be Monday track, Tuesday track or Tuesday evening will have a very similar training pts target now. So you could attend any knowing it will have a similar impact on your training as the session I’ve […]
Plan 7 – Week 1
The new plan is online, scroll down and you’ll see the new assessment page. Any questions just ask. As for Saturday. Well it’s a day out right. Those hills are such that you’ll be forced to walk most of them. Take as long as you want, enjoy it, nothing to prove. Took me nearly 2 […]
Plan 2 – Week 12
Timely recovery week after the Maidstone Half. Because that was added late the plan is probably a bit too heavy early in the week. I would take it day by day and see how you feel. But you don’t want to be hammering a massive session Tuesday if the legs are still battered. We’ve got […]
Plan 7 – Week 1
Sunday, if attempting the 50k, is something we just need to respect, hence the light week in the build up. If the plan changes let me know, but the first few weeks of this plan are about being patient and then the training picks up in a bid to have you peaking for the race […]
Plan 2 – Week 2
All about keeping that consistency. Hopefully the illness is gone now so you feel much better. Tuesday is a favourite session of mine and a chance to really push the pace and run with great form. Then an additional 10 mins for Sunday to keep making those small gains. Any problems let me know but […]
Plan 2 – Week 12
Easing back post half, but with the marathon only 6 weeks ago some decent mileage on tired legs will actually be good training. I’d be wary of footy this week as well, especially if it’s Tuesday as your muscles could still be damaged from the race.
Plan 2 – Week 8
Recovery week. Yippe. But still two good sessions. Nice bit of variety Saturday and still get some decent mileage in with that session. Any problems let me know. I’ve put ASPT in this week instead of the shorter sessions.
Plan 2 – Week 2
A decent week. Hopefully everything is achievable. Really hope you can make the group run on Tuesday evening as that’s a fun session to do with the team. If not let me know as we’ll probably switch it up for the treadmill. You’re going along great guns and doing really well with the gym stuff […]
Plan 4 – Week 2
Another slightly lighter week before we jump into full mode for Sevilla. I’ve put some marathon paced miles in for Sunday. Basically you could do this with the Sunday crew. 10 mins WU & CD before hitting that sub 5 mins per km pace. Any problems let me know. Wednesday evening an option if you […]
Plan 1 – Week 5
A strong week. Tuesday’s session is with the Frostbite and Wilmslow in mind to try and find that 10k pace & RPE. So it shouldn’t feel all out in the early reps. Come the last 2-3 that’s when you’re working hard, much like a 10k race. Then we ease back for the rest of the […]
Plan 2 – Week 2
Sometimes a week can look much tougher than it is at first glance. Nothing on there on it’s own is too demanding and there’s no long run to worry about. So just focus on one session at a time and hopefully you’ll find it all achievable and quite comfortable. Saturday’s session you could combine with […]
Plan 5 – Week 8
Tuesday would be a good session if you can make it with the shorter reps. A chance to work on good posture and high cadence. Then Wednesday and Sunday make a solid week of training, alongside the strength work. Any issues just shout, but hopefully we can make this a good week.
90 Mins Easy
Plan 1 – Week 5
Recovery week. Every so often we ease back to absorb the recent training pts and then we come back fresher the next week to work a little bit harder. Tuesdays session is similar to the 20 x 1 you did last week but these are much more fun in a group and you can chase […]
Plan 1 – Week 17
If the Poppy Half is a big aim then this your last chance to influence what happens on that day. Especially Sunday!! But the S&Cs are important too. Another solid week with some decent mileage and a quality session to tackle on the Sunday. Any problems let me know. Let’s fucking do this 👊
Plan 2 – Week 2
I really like the shorter reps for you so Tuesday morning should be fun if you can make track. If you can squeeze 90 in as well it really well help. Speed endurance is what we need for a fast 5k. Any problems let me know. Keep up the great work Lou.
Plan 2 – Week 1
The time in the pool may vary from week to week simply because I want to prioritise the running a bit more now. It’s also because I create my plans with real precision, so yes the difference between 30, 40, 50 or 60 mins in the pool does have an impact, albeit a small one. […]
Plan 2 – Week 2
Really hope you feel better this week. A nice simple track session to enjoy. Wednesday with the club and then a strong parkrun. Don’t worry too much if your pace is a little slower than before. The few missed sessions might have knocked your confidence. With running our progress will never be linear we’ll always […]
Plan 1 – Week 12
Recovery week! Yipee. That means less intensity this week, so more easy miles which is nice. Let me know if you need to switch anything around.
Plan 1 – Week 6
We add in some core exercises into the S&C. If you find any really tough just reduce the time for now and don’t worry about it. You’ll soon be able to hit those targets with a bit more practice. Any questions just ask. A good speed session though and another chance to run a fast […]
Plan 6 – Week 11
A really strong week. You could do the 3 x 5km session Sunday if you prefer but I love combining parkrun with these type of runs as that last 5km rep always feels easier with others around. That is the big session this week and the chance to ensure your primed for the Poppy Half […]
Plan 1 – Week 12
So this is the last week of the plan. I would be really keen to keep working with you until at least the Spring as I think we can continue to make real progress with your running. There is no extra cost for a new plan, it’s included in the £25 per month, so if […]
Plan 8 – Week B
A chance to lead Wednesday & Sunday perhaps? Just the 1 hard session this week but it’s a tough one and will set you up nicely for Beckley next week. Any issues let me know.
Plan 6 – Week 6
Yuk, 2 hours. I should be leading a group on the Sunday morning but then that does rule out track the next day. What about (and this is if you do want to do Monday track), run to parkrun from home, perhaps adding a little bit extra on, doing parkrun, and then running home again. […]
Plan 4 – Week 2
This is what 145pts looks like. I think in terms of Tuesdays session, we don’t need to be pushing too hard, if you can find a hill that is relatively challenging and is going to take 3 mins to climb. Harrow Lane springs to mind, something like that, or you can hit the trails if […]
Plan 7 – Week 8
Quite a lot of running this week, so see how you get on, we could always replace a run for a spin session or swim if need be. That said there’s not much in the way of intensity, so hopefully it will be ok. any problems let me know.
Plan 11 – Week 12
Recovery week. I’ve scheduled Monday off to rest. So only 1 gym session this week. Then 3 good runs, intervals, Horntye and the Sunday long run. Nice to get back into a normal routine after so many races.
Plan 2 – Week 1
Getting some speed in the legs with the Ramp Up session but from there focusing on endurance with the Poppy Half coming up. No need to push the pace on those easy runs as we have a half marathon session in the plan next week. Any issues let me know.
Plan 1 – Week 17
I’ve kept it deliberately light with the knee concern. See how you feel Tuesday. If it’s still being a git, don’t do the efforts. Save yourself for Sunday. Even take the week off if you need to make sure your fresh for GSR. Speaking of which, I’m buzzing how this plan has gone and feel […]
Plan 4 – Week 1
Probably the biggest week you’ve done working with me as we push those points up. The average for the next 8 weeks is 140 but with the recovery weeks it means we push a touch harder. I’ve given you an extra 4 min rep on Tuesday, you could ditch that depending how the session goes. […]
Plan 2 – Week 1
Hopefully you feel back to your best and can make the Tuesday session with the team. A simple but solid week with 3 good runs in there and a decent session in the gym. Any issues let me know. Plan Number is a GO!!
Plan 2 – Week 1
I’ve put Monday track in but you could always swap that with one of the Tuesday sessions if it works better. It’s pacers day at parkrun so thought it might be an opportunity (weather permitting) to chase a quick one. Then either side of those sessions we’ve got 2 easy runs and a couple of […]
Plan 2 – Week 11
UPDATED: I’ve tweaked the plan to account for Maidstone Half and it’s a good replacement for the session we had. If you’re going to put a decent effort in though it’s worth getting a bit of extra rest in so I’ve taken out the 40 min easy run and that way you can have Friday […]
Plan 2 – Week 1
Just a really solid week. Intervals, easy run, long run & S&C. Keep showing up, ticking off the sessions and weeks like this will really help you improve. Any problems let me know.
Plan 8 – Week 11
UPDATE: I’ve ditched one of the S&C after your weekly feedback. It’s really not essential this week, especially with 4 runs and the fact you’re not racing next week we can do a little bit more then as well. Obviously if it’s the 120 mins, then perhaps reduce it to 60 or 90 rather than […]
Plan 2 – Week 11
I’ve tweaked it slightly to remove a session to give you 2 days rest before Sunday. But listen to the body and we could shorter Thursday too if need be. You’re in great shape though and that sub 90 is on the cards, conditions permitting. So nail down that pace early on and dig deep […]
Plan 2 – Week 7
If you do ASPT you can wipe out the 3 S&C sessions on the schedule. Also 4 runs this week, but 3 of them are all easy pace, and Tuesday is lighter than normal too. So if anything it’s quite a gentle week, albeit it looks hectic. Any problems let me know.
Plan 4 – Week A
A couple of lighter weeks before we dive into the Marathon block proper. I’m not too worried if you missed a little bit this week. It’s more about maintaining fitness in these 2 weeks. parkrun will be pacers day so a chance to tuck in with the 20 min pacer, I hope to be there. […]
Plan 1 – Week 4
Two good sessions this week, the Ramp Up is always a favourite when I coach that in a group. A chance to really push the pace as the reps get shorter. Sunday is a decent chance to get some half marathon miles in to a long run. Any issues just shout, the lighter pts total […]
Plan 1 – Week 4
Recovery week, decent timing ahead of the Beachy Head Marathon as well. If you could do one of the weekend sessions during the week that might help ensure the legs are a little fresher next week, but it’s not essential. Shout if you need to tweak anything.
Plan 5 – Week 7
If you can make either track Monday or the Tuesday evening intervals that would really help this week. Then Wednesday with the club and the Sunday long run. A nice consistent week to keep things moving along nicely. Any issues let me know. You got this Ellie.
Plan 1 – Week 4
You could always do 2 of the S&Cs on the same day to give yourself an extra rest day. If doing Saturdays run at parkrun keep it easy. 26-27 mins. Sunday a group of us from Hastings Runners will be doing a 2 hour long run at 8am if you wanted to join us? Supposed […]
Plan 1 – Week 16
A lot depends on your ambitions Sunday. If this is a key race for you, then recommend we ease back during the week. We could ditch as much as 35 training pts if you want to be super fresh for the 10k. That gives you some flexibility to play with as the week moves on. […]
Plan 2 – Week 27
Relatively light week in the build up to Sunday. Speaking of which I think you’re running at your best right now, so confident should be high. As with any race, pacing will be key. In my opinion, if conditions are good, then we want to be around the 5:50 – 6:00 per km. That should […]
Plan 6 – Week 1
Decent week this. I feel like you’re running well and a quick parkrun seems a good opportunity to take advantage of that, plus it’s pacers week so that may also help with that. Let’s make this is a good one, any problems let me know. Keep up the great work Klare.
Plan 2 – Week 1
If we can get in 2 speed session with an easy moderate long run, I think you’ll see your 5k time continue to improve. The strength session is important too. It doesn’t matter too much when you do the 2nd speed session, but if you can join one of the groups (track or Tuesday) that […]
Plan 1 – Week OFF
This should be your week off, but I understand the importance of fitness and routine for you, so I’ve put 5 sessions in there and think it would be wise if you can stick to this. Then it gives your body and mind that little bit of rest before pursuing the next plan. Speaking of […]
Plan 3 – Week 13
A good week. Tuesday with the gang!! Bimble. Easy parkrun and then the Sunday long run returns and I’ll hopefully be leading. Let’s make this a good one. Keep smiling Lou.
Plan 2 – Week 1
Plan number 2. This is exciting and I’m very interested to see what further progress we can make in this block. Track on Monday, 60 mins with the club on Wednesday and parkrun Saturday. A lot to look forward to.
Plan 9 – Week 17
The conclusion of your 9th training plan. So impressive. Congrats for that. It’s quite light in the build up to Sunday’s big race. Speaking of which I think a pace of between 10:20-10:30 per mile would be a good target and then if you feel strong at the end you can kick on and post […]
Plan 6 – Week 10
I hold my hands up and admit I’ve made a mistake here and the Tuesday evening session is what I gave you last week (sorry). I might tweak it on the night to something a bit more interesting. Pacers day on Saturday, I hope to be there chasing a sub 20. I know the pacer […]
Plan 1 – Week 11
Another exciting week. Tuesday intervals to enjoy, an easy run and then Sunday’s race. You’re running really well right now and perhaps trying to beat your recent time at Hastings would be a good goal to have? You should go there feeling confident. Very best of luck and any problems with the schedule please let […]
Plan 8 – Week 1A
Enjoy your trip first and foremost. You could always move one of the sessions to Friday for when you return. No pressure Sunday either. Just go out and there and enjoy it!!
Plan 6 – Week 9
Decent week. Tuesday AM track perhaps? Could also move the 60 mins to Wednesday if you wanted to run with the group. Same applies to the long run. I’ll likely be leading a 2 hour group on the Sunday, but the only downside to that is it rules out track the next day. Options though.
Plan 5 – Week 14
Another race week. I’m exhausted just thinking about your recent schedule 😂 You’re having a break after this one right? Keep it light in the build up and there is the option to move one of the sessions to Thursday or Friday if you prefer. Best of luck Sunday!! You’re still in top form so […]
Plan 7 – Week 7
Lighter week after the Ultra and if you need extra time to recover, take it, even if that means Thursday is your first session of the week. Listen to the body and take as much time as you need. Hopefully your legs don’t give up on your like mine did 🤦♂️
Plan 11 – Week 11
No Monday gym to give you a bit of extra rest after XC and before the Great South. Other than that a good week with intervals and an easy run before Sunday. Any problems let me know.
Plan 1 – Week 15
See how you feel after the 10K and perhaps swap Tuesday & Thursday around if need be. But a light week in the build up to Sunday’s race. A nice break from the S&C.
Plan 2 – Week 26
One key session this week and that is designed with the Great South in mind next week. We want to just tweak that pace slightly from HHM half marathon pace closer towards 10k pace, that you’ll be targeted on a flatter route in Portsmouth. Keep the other runs easy as we want to make this […]
Plan 2 – Week 10
Light week mainly to save the legs for Sunday. Speaking of which I think the main focus should be executing a good race plan, more so than focusing on a specific time. Especially as there are some hills to tackle, notably at the start. So going off in a controlled manner would be wise. I’d […]
Plan 6 – Week 17
Race week. I think at the start of this plan we would have been delighted to reach this stage in the shape you’re in. With The Amble and the Rye Ancient Trails under your belt. I think you’re well prepared here to enjoy Sunday and bank your first Ultra. Really impressed with how you’ve done […]
Plan 8 – Week 10
A good week to look forward to. I’ve ditched an S&C to save the legs a little for Sunday’s 10k. Whilst there are no targets for that one it would be nice to run a strong race.
Plan 1 – Week 23
I know it looks busy but it’s good to stick to the same routine during the main taper week but then just ease back the mins and intensity. So apart from Tuesday all the runs should be super easy. Then in race week we really strip back with just 1 run before the big day.
Plan 2 – Week 10
Is footy on the Tuesday? That’s what I’ve tried to take into account this week. It might be you want Monday off to recover from the half marathon session, see how you feel, could always move that run to Friday. The intensity is fairly low this week as the sessions focus on half marathon and […]
Plan 2 – Week 6
Tweaked the plan after your feedback, thanks for that by the way. Sunday just run at a pace you feel comfortable. In my head somewhere between 55-60 mins would be ideal. Coming off a fast parkrun the day before you don’t really want to push any harder.
Plan 1 – Week 3
The one thing I can never have knowledge of is how you feel within yourself. I say that because we come into this week off the back of the Cardiff Half Marathon. So if the body still feels a bit tired on Tuesday then you might want to take extra rest for example. We can […]
Plan 1 – Week 3
You might want to move your runs along a day if you need the extra recovery from HHM. But otherwise it’s a straightforward week. 2 easy runs with that 10 session to tune you up for Sunday’s race. Speaking of which, again no pressure, so early in our relationship that we don’t want to start […]
Plan 5 – Week 6
There’s unlikely to be any efforts on Tuesday next week (definitely no track), so I’ve put 60 mins easy in if you can make Horntye. Then a parkrun at the weekend which you could swap for a 90 min run Sunday if you prefer?
Plan 1 – Week 3
A 4th run this week but that’s because 3 of the runs are all at easy pace, just to give you that extra recovery from HHM. If the legs are still tired Tuesday then listen to the body and take an extra day of rest. The plan is always flexible and the one thing I […]
Plan 1 – Week 16
Lighter week after the HHM with only 1 session. Given you have the Great South next week it might be wise to run those 1km reps at 10 mile pace. There’s not a great deal of difference, but it’s just a chance to dial into that pace before that event.
Plan 4 – Week 13
No track Monday as those doing the HHM will have their feet up but I’ve still put a session on the schedule. It’s worth getting some speed in the legs if you can ahead of Sunday’s race. Just the 1 S&C as well to save the legs for the seafront 10k.
Plan 1 – Week 15
A couple of beautiful sessions in there this week. The 10k session is one of my favourites. I remember feeling the lactic accumulate in those 400s. Something to look forward to. The Sunday one you could move to Saturday and finish with parkrun. That’s what I’ve done in the past, so that last 3 mile […]
Plan 1 – Week 16
Nice drop off this week to give the legs a bit of a rest between the half marathons. If you wanted a bit more rest you could ditch one of the 60 mins easy. I always like to put a quick parkrun in at the end of a plan because you should be running really […]
Plan 5 – Week 17
Where’s the rest she asks? That’s it!! Well you are running an Ultra on Sunday. Keep it light this week to save the legs for Sunday. Speaking of Sunday, very best of luck. It’s similar elevation to the Amble and only a few miles further. Easy right?
