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Plan 6 – Week 2

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?

Plan 3 – Week 22

Rest is what the doctor orders this week. I know you’re not a fan of that, but Sunday is going to really push your body and you need to be able to absorb that. So really important to take some extra rest after the Hastings Half so you’re in good shape come the start line […]

Plan 1 – Week 16

Last week of this plan and a really good one. In terms of the week off, I think just give the running shoes a break and stick to your gym stuff. If you do feel you need a bit extra rest then perhaps reduce that slightly too. But we want you chomping at the bit […]

Plan 3 – Week 12

See how you feel this week after the half marathon. It might be wise to rest up Tuesday and I’m not 100% sure there will be a session yet, just depends how everyone feels. You could also rest up Saturday if you want to be fresh for Sunday’s 10k.

Plan 1 – Week 10

Important we just ease back a little after such a big race. If you still feel tired Tuesday then you could move the core workout to Wednesday. So a lighter week but with a chance to have a crack at a quick parkrun.

Plan 1 – Week 4

Very important to take some time to recover from HHM, take even more than 2 days if you need it. If doing intervals (10 x 2) on the treadmill, let me know the pace settings (is it km/h or mph?) then I can offer some guidance as to what to set it to. If we […]

Plan 9 – Week 16

Much lighter week after the HHM and before the Great South. I’ve left Monday free so you can rest up after Sunday. You could switch the weekend around and do 2 hours Sunday with the group if you preferred?

Plan 1 – Week 10

A relatively easy week before Sundays race to give you some recovery from the half marathon on Sunday. Any problems let me know. Keep up the great work Patrick.

Plan 6 – Week 4

Did someone say Recovery Week? Yep. That was me. If you wanted to split the long run into 2 (60 mins & 40 mins) that would be fine. Plus if planning to do track the following week you don’t really want to smash out 100 mins on the Sunday.

Plan 5 – Week 13

Reigning it in again this week to get some extra recovery after HHM and have you fresh for Bedgebury next week. No need to push hard this week.

Plan 2 – Week 16

A nice light schedule ahead of race week. Plenty of runs, but all fairly easy. Good to still get that quality session in, whether it be with the club or the session I’ve set. Keep going Sarah, still a good chance to run a decent half marathon in Las Palma next week. You got this […]

Plan 7 – Week 6

I know this week looks very blank but Sunday is a tough ask so it’s important to make sure the legs are well rested. Very best of luck Sunday. Take your time and just try to enjoy the experience. Time on the watch or clock is irrelevant. You got this Su!

Plan 11 – Week 10

Important to keep things easy this week after the HHM. That’s why I’ve moved the gym sessions back a day. You could take even more rest if it’s needed.

Plan 1 – Week 14

Just two easy runs as we want to recover after Hastings half and hopefully still be fresh to run well in the 10k Sunday. If you need extra recovery you could also move any strength work back a few days. Speaking of which if you want to change that up, let me know, happy to […]

Plan 4 – Week 11

Hope you had a fabulous time in Barbados and are ready to get back into the groove on training. A good week this, with a long run, intervals and bimble. Enjoy.

Plan 1 – Week 3

I know a third run might be optimistic. Perhaps combining it with your trip to the gym is possible. So 15 mins on the treadmill before your circuits class or gym workout. It all makes a difference. The 10 x 2 minute session you could also do on the treadmill if you prefer. Any problems […]

Plan 2 – Week 9

See how you feel post Folkestone and if need be we can always move the S&C later in the week. It’s a timely recovery week and plenty of scope to do more from Thursday onwards. You might even find pushing hard on Tuesday is a bad mistake so soon after a half. But just let […]

Plan 6 – Week 16

Solid week lined up with lower pts total to give you a bit of a taper heading into the Ultra. Tuesday isn’t that important but I’ve left it in there in case you can make the group, plus it’s just a decent session, even if your not running a half at the weekend. I’ve left […]

Plan 1 – Week 12

I feel like this plan has gone well. In recent weeks there have been some really good sessions and positive feedback. Your form has improved and I feel like you’re in the shape we wanted heading into HHM. The goal is chasing sub 2:10 is just sit with the pacer. It’s going to be tough […]

Plan 8 – Week 9

Slight tweak with no HHM now. Most of the team will be doing a session on Tuesday focused on that race, but that would be a waste for you, so a chance to do some more 200s. This is the session I think will help you the most with improving your stride length. Plus with […]

Plan 1 – Week 22

See how you feel after the long run Sunday, and if need be take some extra time to recover. For example you could switch Saturdays 30 mins easy and do the progression run as part of parkrun. I’ve done that before and it’s good fun working your way through the field. Given we are just […]

Plan 5 – Week 22

Keeping it relatively light before the Maverick, but good to get another long run under your belt. If you wanted to join the team for a bit of speed on Tuesday then that would be a good alternative to the easy run planned. Keep ticking off those strength session as well. Any problems let me […]

Plan 2 – Week 9

2 absolute beauts of a session this week including the Sunday half marathon session which should set you up nicely for race in a fortnight. I’ve left Wednesday free this week, but no worries if you need to move a few things around. Let’s make this another big week. Sometimes the big race day feels […]

Plan 2 – Week 5

I’ve added the Bimble in from the original plan but taken out the leg S&C in case you were wondering were it went. See how the others feel, but might be a good week to do a 45 minute bimble to save the legs and no need for strides. As for Sunday, just go out […]

Plan 1 – Week 13

One of the best things about coaching is getting to meet new people, especially those that can bring positivity to my life. And you’ve done that in abundance over these last 3 months. Thank you Chrissie. And I often say that to members of my team who criticise themselves or put too much pressure on […]

Plan 2 – Week 22

For me, as a coach, it’s all about the training and the process. The outcomes will then take care of themselves. And you’ve been superb during this training block. The consistency has been fantastic. And as a result of that, you’ve got the results you’ve deserved. I couldn’t be happier. And hopefully HHM on Sunday […]

Plan 1 – Week 2

Pretty light with Sunday in mind. The taper sessions is a really good one. Speaking of Sunday, there should be no pressure or expectation going into this one. I think from the conversations we had so far you have a tendency to be a little hard on yourself. So just go out there, set off […]

Plan 1 – Week 15

Big week. So much to look forward too. I feel like you’re running well. Aim for Sunday? I think you’ve got a sub 1:50 in you and possibly fairly comfortably. So you could latch onto the 1:50 pacer if you wanted towards the start and then kick on for the final third. There’s also Manami […]

Plan 5 – Week 5

The Half Marathon session is what we’ll be doing at track on Monday and then with the team on Tuesday evening as well. So even though you’re not doing HHM it would be a good one to join in. If you do attempt a long run on a Saturday morning I would always advise combining […]

Plan 1 – Week 2

This early into the plan I’m not going to put any pressure on you by setting targets to chase. I do think you should be comfortable slotting in with the 1:50 pacer if you wanted some help pacing. Manami who you ran with in the park the other week for the 400s and 200s will […]

Plan 1 – Week 15

What a week! If I wasn’t buzzing with excitement for my marathon, I’d be gutted at missing HHM. So it’s even better to coming into it in top form. I reckon there’s a sub 1:35 in there personally. Weather dependant of course. But confidence should be high! Very best of luck Jamie.

Plan 4 – Week 12

Monday’s track session is a good one (doing the same Tuesday evening as well). Then it’s Bimble and Saturday long run (combined with parkrun). A decent week. Remember it’s that consistency that brings you the rewards, so keep ticking these sessions off, you got this 💪

Plan 1 – Week 14

Two beautiful sessions this week. Slightly jealous in fact. Plus the HHM to marshal Sunday. Life is good right now. Go smash it!!

Plan 1 – Week 15

A light week to save the legs for Sunday. You could do track Monday if you wanted, same session as we’ll be doing with the team the next day. I think you’re running really well at the moment and whilst that’s not quite been reflected in your times yet, I think a big race is […]

Plan 5 – Week 16

120 mins 7 gym on the same day is probably a bad idea so you might want to move them around. I was just wary a Sunday long run is unlikely this week given the HHM. Lighter volume as it’s a taper week for the Ultra.

Plan 2 – Week 11

A big week and we need to keep it relatively light leading up to HHM. Speaking of which, depending on your ambitions I think sitting with the 1:50 pacer for the start and then kicking on in the final third could be a good strategy. Somewhere between 1:45-1:48 would be an excellent result and I […]

Plan 2 – Week 25

Nerves are normal for a big race like HHM. What we want to avoid is self doubt, because you are running really well. Just go out and live it. Take it as it comes, so try not to talk yourself out of running well before the race has started. And you know what, it will […]

Plan 5 – Week 12

I would definitely recommend track this week because it’s a session specific for half marathon week. With Sunday in mind there are only 3 sessions, so a break from S&C to leave you fresh for Sunday (stretching and pilates would be fine). Speaking of Sunday, I really feel like you come into it running well […]

Plan 3 – Week 21

A lot has happened since the Big Half and Hastings is obviously a more challenge route so I don’t see any need to go chasing a half marathon PB here. It might still happen, but just go out there and run a strong race and enjoy the atmosphere. Two more good races to follow as […]

Plan 1 – Week 22

The taper session is a really good one even if you cannot join the group. Then we just keep it super light so you are well rested for Sunday. Try not to overthink the race beforehand and doubt yourself. Wait until the time comes and then just see how you feel. Chances are in the […]

Plan 1 – Week 16

Keep up the great work Lou. Just 2 weeks left on this plan, so if you have any thoughts about potential targets going forward (if you are keen to continue). I’m desperate to keep working with you in truth because the consistency you maintain in your training really excites me about your potential going forward. […]

Plan 3 – Week 11

Just the 3 sessions this week to save your legs a little for Sunday. Tuesday with the gang, Thursday bimble and Sunday, the big one. No need to set time targets for that, just go out and enjoy the experience and run your best race. Work hard up the hills, take the odd break when […]

Plan 1 – Week 12

So this actually the last week of this 12 week training plan. Normally I would insist on a week off after a plan, but after we had those 5 days off we could roll straight into another plan if you felt ready? Entirely up to you. Let me know as next week is a shorter […]

Plan 1 – Week 9

I’m really pleased with your progress right now and it feel likes you head into the HHM full of confidence and running well. Given the main goal is still London next year, we really don’t need to be setting any time goals here. Just go out there and run strong, do the best you can […]

Plan 1 – Week 3

Very light week in the build up to the HHM, because that is going to be demanding and you want to be as fresh as possible. Just do the best you can on Sunday. It’s sensible to walk a lot of the hills early on the save energy. Queensway itself isn’t too bad once you […]

Plan 9 – Week 15

I’ve added in the Wednesday Horntye run and as a result ditched the legs session the gym on Thursday. I think rest would be better and you’ve the golf that day anyway. Should leave you fresh for the race on Sunday.

Plan 6 – Week 8

Exciting week ahead, for obviously reasons. I don’t think we need to put any targets on Sunday, just go out there and run a strong race. If you wanted to rest up Saturday that would be fine, we’ve banked a few extra pts than the target, so you could miss either of the easy runs. […]

Plan 1 – Week 16

Back on the long reps. Sorry. But we can keep the pace nice and gentle. Same logic applies to the 30 mins easy as in recent weeks. Leave the stopwatch on your phone running and take breaks when you need to. No pressure, just keep moving for 30 mins and run as much of it […]

Plan 1 – Week 9

A light week in the build up to the Hastings Half Marathon which is very exciting. I feel like you’ve definitely made progress in these first 9 weeks on a plan so should approach Sunday with confidence. Based on recent races, I think looking to improve your time by 5-10 mins from 2024 would be […]

Plan 7 – Week 16

Not sure this plan could have gone much better and now it’s time just to enjoy our weekend away. Important we don’t put too much emphasis on the result as that will only lead to pre race anxiety. What does it really matter at the end of the day? Control the controllables, work hard and […]

Plan 6 – Week 7

I posted this before Saturday’s long run, so if you have opted out of HHM and it’s still there, forgive me. But hopefully all went well and you can still take part in the best race of the year. Monday track would also be an option if you felt recovered in time (session will be […]

Plan 5 – Week 12

Light week with the pot of the gold awaiting at the end!!! If you didn’t fancy smashing out some 200s at the end of Tuesdays session we could always switch that for a simple HM tempo or even a Wednesday hilly run with the club. You’re running well and what you do Tuesday isn’t going […]

Plan 5 – Week 12

I think we’ve done pretty well with this 12 week plan. I know there have been issues but when you look back at how well you’ve done in the races over the last 3 weeks, you should be very pleased (writing this before Hellingly). So confidence should be good heading into one of the most […]

Plan 2 – Week 15

All the right ingredients this week with plenty of easy miles to build that aerobic engine for the Half in a few weeks time. But also the 200s and the strides to work on good form. Of course if you wanted to do intervals with your club, that’s fine. I would always encourage that. Let’s […]

Plan 1 – Week 4

It might feel like we are treading water a little right now and just 2 runs this week might seem low. But the demands of HHM mean we just need to be sensible at this early stage. You want to be fresh Sunday to run a good race and enjoy the crowds. No need to […]

Plan 19 – Week 15

You’re primed, just go and deliver!

Plan 7 – Week 5

I know, the plan probably looks a bit baron for your liking. It’s cos HHM is worth so many points, but if you are planning on taking it easier than “race effort” then we could squeeze in a 30 min easy swim or 45 on the bike. But I’d still be wary of doing anymore […]

Plan 11 – Week 9

After a busy weekend I think having a rest Monday (perhaps yoga or pilates?) is a wise move. Plus we don’t want to overdo things on race week. I’m really pleased with how the last 3-4 weeks have gone. I feel like you’ve shown that you are running well and can get round Hastings in […]

Plan 1 – Week 13

Race week. So excited. A little gutted I won’t be there, but I’m confident you’re well primed to run a strong race here. I’m thinking sub 1:50 would be a good goal, and perhaps even tucking in with that pacer if they do a good job early on and then kicking on once the hills […]

Plan 2 – Week 8

160+ pts. Working as hard as anyone on the Team. Really pleased you’ve entered Folkestone half as feel like you’re running well right now. Weather looks alright now so setting off around 6:30s would be a good pacing strategy and hopefully allow you to then finish strongly. It’s a good to do a race like […]

Plan 2 – Week 17

Lighter week with HHM in mind so just the 3 runs and fits in nicely with your normal routine. I feel like you’re made some decent progress during this plan though and are in good shape approaching the race next week.

Plan 1 – Week 11

A really good week. We’ve got the hills on Tuesday if you can make the group? Wednesday you could do with HR and go in the 5.5 mile group and just push the effort a little as good practice for HHM. Then Sunday’s long run is a little shorter so you save the legs a […]

Plan 8 – Week 8

A light week ahead of HHM. See how you feel Monday, but there is the option to move S&C to Friday to give yourself some extra rest after the Rye to Hastings.

Plan 1 – Week 21

All about Sunday’s run, so we keep it nice between Tuesday sessions and then with two short easy runs. Still important to keep that speedwork in there though. Let’s make this a strong week.

Plan 5 – Week 21

So just an interim plan until we complete the Maverick Coast Challenge. Tuesdays hills session is what the team is doing if you wanted to join us. If you prefer a solo run that is fine.

Plan 2 – Week 8

Recovery week. Some big weeks coming up too, so good to freshen up. Still two decent sessions in there and a long run. So plenty to get stuck into. Keep up the great work Ben.

Plan 2 – Week 4

The short S&C sessions always make the plan look much more congested than it really is and you could always do 2 (or even all 3) together on the same day to free up extra time. A pretty light week with the HHM in mind, but Saturday’s progression run is a fun one.

Plan 1 – Week 5

Good news, it’s a recovery week and also a lighter training pts target the week before a big race is smart training. That means it doesn’t matter you can’t make Tuesday as we only have 30 mins easy in the schedule. I’m too kind to you right? 😉

Plan 2 – Week 21

Easing back a touch with the HHM approaching. Keep it relatively steady Tuesday evening and Saturday doing parkrun at HM pace makes a lot of sense.

Plan 1 – Week 14

Just the 3 runs this week as we ease back ever so slightly to get some extra rest ahead of HHM. Keep ticking along though, going really well right now.

Plan 5 – Week 4

So at this stage of the plan it’s still a case of getting into those good habits of running 3 times a week before we reintroduce some speed work. Keep up the great work though Ellie. Let’s make this another strong week.

Plan 3 – Week 15

Trying to squeeze some decent sessions in there whilst you are away (have I got my dates right?). Do what you can. If time is limited prioritise those key sessions over the easy runs.

Plan 1 – Week 1

Week 1. So 150pts from the off, which is more than you have been achieving in the past few months, so that’s already good progression. Given you have been focusing on HM pace for a while, and we’ve got the two half marathons coming up I didn’t want to change that in the first couple […]

Plan 1 – Week 1

Looks rather manic but that’s only because we’ve split the S&C into 10 minute blocks. At our age we should be 10 minutes a day as a minimum. So 3 x 10 mins in the week is pretty comfortable to start. The hills is the Tuesday session the team will be doing up near Parkstone […]

Plan 1 – Week 14

Looks busy on paper but mainly due to the short S&C sessions and the fact Sunday is your rest day. But at 125pts it’s a relatively light training week with HHM coming up. But we’ve got two hill sessions in there to work on good uphill form without pushing too hard in either.

Plan 1 – Week 13

Recovery week, so just 135 pts to be banked, hence just 1 S&C. I put in Monday as I know you have more time but if feeling tired from Rye to Hastings then taking extra rest is wise. A couple of decent sessions in there though and some easy runs. Some tough weeks after this, […]

Plan 1 – Week 14

Looks manic at first glance but 100 pts is well within your means, and most of the runs are fairly straight forward. Saturdays tempo could be done as part of parkrun. We’ve got the hill work Tuesday, along with the goal paced miles Saturday. Sunday’s long run is slightly shorter just to save the legs […]

Plan 5 – Week 15

Switch things around to best suit your availability. But we have the basics in there. Long Run, intervals, easy runs and S&C. So a solid week all round before a taper next week ahead of the Ultra.

Plan 4 – Week 15

Taper time, but still 2 good sessions in there, especially Fridays. If you did want to swap the S&C for 45 mins easy run that’s fine. But we need to pull back a little to make sure you reach the start line at HHM feeling fresh and strong.

Plan 2 – Week 24

An exciting week with Sunday being pretty epic. Tuesday is a last chance to practice some hills for HHM. Then we keep it light so you feel fresh on the start line Sunday. Speaking of Sunday, no pressure, go there and run a strong race, work hard, but don’t go chasing that PB too hard. […]

Plan 5 – Week 11

All easy miles this week because we are easing back ready for the HHM. If you want to chop Sunday to 90 mins if that’s what some of the other bimblers have then that would also be fine.

Plan 1 – Week 21

Easier week in terms of training points in preparation for HHM. But really pleased with how things have gone and not long until race day now which is exciting. Keep up the great work Lou.

Plan 1 – Week 14

Pushing the pts up again. So the longest run so far on this plan Sunday and also some shorter reps to test the speed a little. Just be extra careful on those 60 seconds reps. They should be controlled and more focused on form than “eyes balls out” sprinting.

Plan 3 – Week 10

Some good sessions in there this week but we don’t need to push too hard with HHM approaching. Keep up the great work Lou!!

Plan 1 – Week 11

Another good week. So Monday at track, we should be look around 2:40 for lap times. So in those 8 min reps you should pass me at 2:40 – 5:20 – and 8:00. Then in the 60 second reps just see how far you can get round each lap in 2 x 60s. Let’s smash […]

Plan 1 – Week 2

So to improve our parkrun times, what we need to do inbetween Saturday’s is do some training at a quicker pace. To do that we break it down into shorter reps like 20 x 30 seconds, this means you can push your pace a little. I’ve only put 90 minutes in Sunday as not to […]

Plan 1 – Week 8

Two good sessions in prep for HHM. The hills with the gang on Tuesday and then the tempo run Friday. Then Sunday we keep it shorter to give the legs a bit of a rest with only 7 days until the half. How exciting. You’re smashing it, so keep up the great work Manami.

Plan 9 – Week 10

A good week with he Hellingly 10k the highlight on Sunday. I wouldn’t push too hard in that race. Sarah Marzaioli normally paces her races very well and is due to run this one, so if you keep her in your sights you know you’re going at a decent pace.

Plan 6 – Week 7

Pretty much every session here is designed to help you run a good time at HHM. So hills, target pace and the long run for endurance. This week is a last chance saloon to make an impact on your time for HHM. So let’s make it a good one, but I can feel that form […]

Plan 1 – Week 15

A similar approach to last week. I was really impressed with how you ran those 1 minute reps last week, so much so we are going to do 20 of them this week, but not as fast, well at least not to begin with. The same idea for the 30 mins run, although I want […]

Plan 1 – Week 8

Tuesday hills are with the Team in the evening, near track. Friday’s session is a fun one and important to focus on those target paces, any questions just ask, then a relatively long run Sunday.

Plan 7 – Week 15

Potentially scope to ditch one of the S&Cs if you like. But next week there is only 1 run in the plan before Chester. So Tuesday is the last session scheduled, so plenty of rest to be had. It’s getting exciting now.

Plan 6 – Week 2

A strong week with your intervals, easier run and long run. With the 2 S&C sessions to compliment it. Let’s make this another excellent week.

Plan 6 – Week 6

Just a really solid week, Speed work, easy run, long run, complimented with 2 x S&C. Just to double check, is the S&C right at the moment. I know we’ve tweaked it a few times lately so just wanted to make sure. Let’s make this another solid week though ahead of HHM.

Plan 5 – Week 11

See how you feel early in the week and take extra rest if you need it from Rye to Hastings. But both the sessions are designed with HHM in mind. Some decent hill work and then some half marathon paced kms on Friday. Looks a good balance this week.

Plan 5 – Week 11

See how you feel Monday after the Rye to Hastings and perhaps reschedule the S&C if you need more rest. Nice to only have a 10k race on the Sunday for a change. Given the challenging nature of that route we don’t need to go chasing times, but use your normal smart race strategy to […]

Plan 3 – Week 26

I think just take it one day at a time and see how the legs feel. The plan as it’s laid out now is if all feels good, but we don’t want to push too hard if you do have that discomfort. I think at some stage later in the week we should have a […]

Plan 7 – Week 4

Bit of a switch up having listened to the feedback but a good week now. Tuesday track means you can go easier on the Saturday at parkrun which is a bonus.

Plan 6 – Week 20

138pts is a decent total this week. I think the time to work harder will be once the ultra is ticked off and then we can look to get a second speed session in there to really help bring the running on more. I’m just wary that will hinder your ultra, so just a case […]

Plan 11 – Week 8

A busy week, but all the runs are relatively short which should mean you’ll still be fresh heading into HHM next week.

Plan 12 – Week 12

Decent mileage this week, but mostly at an easy pace so we don’t overdo things the week before the HHM. You could switch Saturday and Sunday around if you wanted.

Plan 1 – Week 1

It’s not essential to start this week but I thought I’d get some runs up on your dashboard that you could view when you first logged in. But by all means give the 200s a go, it’s always one of my favourite sessions. If you have any questions, just ask. I appreciate things like WU,CD, […]

Plan 6 – Week 1

Any weeks you do your PT you can ditch the legs & core sessions I set. But Tuesday should be fun in the park with the team. You can always move Wednesdays run to Thursday if you want to join the Bimblers. Great to have you still on the Team.

Plan 2 – Week 7

Another really strong week. That’s what it’s about. Week in, week out, being consistent and that will deliver the best results. I like Friday’s session as that’s a chance to practice 10k pace. If you do a similar set on Tuesday with the club let me know and we can tweak it. But keep smashing […]

Plan 6 – Week 14

I’ve reduced the Sunday long run to 60 mins & strides if you are able to smash that out before marshalling? 🤔 Or after perhaps. I think with the swim and the fact you’ve done those 2 big prep runs for the ultra now, that’s plenty this week.

Plan 1 – Week 10

Tuesday’s session (400s & 200s) you might be able to squeeze in 7 of each. If you wanted to join the Wednesday evening HR run that would be fine and you could bank some extra pts, but it’s not necessary to hit this weeks target. Rye to Hastings is a great prep for the HHM […]

Plan 8 – Week 7

Forget last week, it’s gone. Every Monday we have a new opportunity to go again. I should be there at track Tuesday morning, hopefully we get the same weather as last week 🤞 Don’t put any pressure on yourself for the Ry to Hastings either, just go out and work hard up the hills. This […]

Plan 1 – Week 20

A big week in terms of training pts but obviously heavy influenced by moving the long run to Monday. Speaking of which, the mindset for that should be “if I can do this, I can do the marathon”, it’s the longest run left in the plan, so almost that last opportunity to make a big […]

Plan 2 – Week 7

Slightly more demanding that originally planned to make up for some of last weeks lost points, but still well within our comfort zone in my opinion. You can always add to the difficult of the S&C session I have set by adding weights. Normally we wouldn’t do a session as big as 26k at marathon […]

Plan 2 – Week 3

I hope are enjoying your holiday. I’ve stuck 2 easy runs in there before Sunday’s Rye to Hastings. No pressure in that, still too early in the plan to be chasing times. Keep it steady for the first 9km and conserve energy for the hills. The recent hill session we did puts you in good […]

Plan 1 – Week 11

Tuesday’s session with the team is a cracker. If you fancy doing the Rye to Hastings Sunday then we can include that. It will take more than 2 hours but if you walk the hills it won’t add to the training pts to be honest. Let’s make this another strong week, you’re doing great Chrissie.

Plan 2 – Week 20

Tuesday should be fun as that’s a great session to do with the group. I’ve added an extra core exercise to the S&C too. Any problems let me know. I’ve added Rye to Hastings in. If doing a quick parkrun Saturday then take it relatively comfortable. Perhaps marathon pace for the first 5k and then […]

Plan 1 – Week 13

Biggest week of the plan before we ease back ahead of the HHM. But two fantastic sessions in there, two of my favourites in truth. Tuesday with the team if you’re free and then Sunday most likely will need to be solo, but it’s great practice for the HHM in two weeks time. Let’s make […]

Plan 5 – Week 3

At this stage we just want to be introducing that consistency again of getting out there 3 times a week. I’ve not put the Rye to Hastings in, but that could be an option if you wanted to give that a go? Let me know if you’d like to take part in that.

Plan 3 – Week 14

My lot are doing 400s and 200s on Tuesday evening albeit the time window is limited so getting all 10 in might be tricky. I’ve put some sessions in whilst you are away. My advice is just do what you can and the most important thing is the running doesn’t impact the enjoyment of your […]

Plan 7 – Week 3

I hope you have a brilliant time in Rome and any pts you can accumulate are a bonus. In terms of Sunday, a good mentality to have is, the longer I’m out here, the more beneficial it will be for my Ultra, that’s not to say go super slow at the start, but take your […]

Plan 2 – Week 19

140pts with no S&C is impressive. Pacing at parkrun Saturday? Obviously the key session is Sunday so if you could get someone like Ben or Will to pace you, that would be awesome. I appreciate they might be training for their own races, but always worth asking. Let’s make this a big week. You got […]

Plan 1 – Week 13

I’m a little bit wary of Tuesday if I’m honest, so soon after the 30k, so just see how you feel. If you need to switch efforts with an easy run, then take the extra rest. But I feel like the Tuesday evening sessions have been of great benefit to you so I’ve stuck it […]

Plan 1 – Week 16

I really like the idea of the Rye to Hastings Sunday if you’ve not yet entered? Probably be wise to rest up Saturday if you do it, marshal at parkrun perhaps? Tuesday’s session says 8 reps, but 7 would be enough and more likely to be realistic given the limited time we’ll have in the […]

Plan 1 – Week 12

Quality week this. The 400s and 200s will be the evening session if you want to join us. Mark, Sue M, Dave T have all been driving over from Bexhill recently, so just pop a message on the training group if you did want to come and I’m sure one could pick you up. Rye […]

Plan 1 – Week 13

Looks busy at first glance but 100 pts is well within your comfort zone. If you fancy the Rye to Hastings on Sunday we can simply replace the two sessions currently listed for the weekend. Tuesdays session should be fun and possibly the last chance we get to run in the park before the light […]

Plan 5 – Week 14

400s & 200s are what the team are doing Tuesday evening, most likely in the park. The rest is easy miles to keep that endurance ready for the Ultra without breaking you. Keep the S&C smart and sensible.

Plan 2 – Week 9

Another big week. Sunday there’s a chance I’ll be doing 2 hours (with 60 mins at your HM pace), so similar to what we did the previous week. I’m not 100% sure on time yet but will let you know. If you did join me though parkrun on Saturday would need to be done as […]

Plan 4 – Week 14

Another quality week. 160pts tops the team at the moment!! If the S&C isn’t happening right now then you’re young enough to swap that for a cycle (max 2 hours) or another run (60 mins easy) if you prefer. But work hard in those key sessions, Sunday’s being the important one and the last big […]

Plan 2 – Week 10

Looks really manic at first glance, but the majority of the sessions are light this week and hopefully you’ll feel fresh come Sunday for the Rye to Hastings. You’re doing really well right now and coming into this important stretch running really well, so confidence should be high, even if the nerves still exist.

Plan 5 – Week 10

Are you hoping to do Rye to Hastings? I’ve not got it listed in the plan at the moment but can be easily incorporated if you wish to do it 😁

Plan 1 – Week 20

An exciting week now with the race on Sunday. My advice for that would just be stick with Michelle as long as you both can. I’ll put out a post about race strategy for all of the team to read. Walking at points is inevitable and smart. But the more of the hills you can […]

Plan 1 – Week 13

Biggest week to date with 125 pts up for grabs. No we are reaching a really good level of training. I’m also happy if you ever wanted to do Monday track (2 free sessions for non HRs) or the Tuesday evening session again. But it’s not imperative as what we are doing is working right […]

Plan 3 – Week 9

Just the 4 runs this week if tackling the Rye to Hastings on Sunday? You could replace ASPT with pilates if you prefer? But keep up the consistency at those fitness levels will soon return to their peak.

Plan 1 – Week 10

3 decent runs this week, all in good company! Let’s keep up the excellent work and make this another really solid week. You’re doing great Lucy!

Plan 1 – Week 7

A couple of fantastic sessions again this week. I love 400s and 200s, likely we’ll be in the park doing those. Rye to Hastings is good preparation for the HHM, especially if you can keep going up the hills for as long as possible. Lots to look forward to and you’re running so well and […]

Plan 9 – Week 13

Two good sessions here. You could finish the last 3 mile stretch of Saturdays run at parkrun if you time it right, that is what I would do. Let’s make this another strong week though. HHM is approaching now. You’re smashing it.

Plan 6 – Week 6

2 great sessions this week. If sticking to the schedule keep Saturday light so you are fresh for Sunday’s key half marathon run. Last real chance to influence how the HHM goes, so work hard to hit that target pace. Have a great week Matt. You got this.

Plan 1 – Week 14

We’re going to do something different this week. Don’t worry too much about the paces and RPE numbers. It’s 20 mins of running, the longest rep (the first one) is just 4 mins, so you’ll smash it. I want you to enjoy this one. As for the 2nd run, 30 mins of moving time. You […]

Plan 7 – Week 14

We have eased back and whilst the taper is important, is not a rest. We still need that quality in there. Next week and the 6 days leading up to Chester are when the volume will be lower, this is more of a recovery week.

Plan 6 – Week 5

Just the Rye to Hastings this week and I’ve put it in there as relatively “easy” long run. I say that because I’d still like to run as many of the hills as you can as that’s going to be the best form of practice for HHM. You know where and when is the best […]

Plan 5 – Week 10

If the legs recovery quickly then getting some speed injected into them would be nice, but see how you feel Tuesday. We can always do a light run here and something more vigorous Thursday or Friday. The Rye to Hastings to look forward to on Sunday in what is a busy schedule. But you’re still […]

Plan 5 – Week 10

I’ve taken out one of the two S&C sessions this week as the pts total was a bit too high for my liking with both. You’ve got 2 really good sessions to look forward to this week. I should be at the track with a few of the team on Tuesday morning for the Ramp […]

Plan 2 – Week 13

If you wanted to do the group intervals instead of the session I have set, then by all means, in fact I actively encourage that. But please let me know the session you did in the feedback, that way I can just tweak the plan if need be. Let’s make this a good week Sarah, […]

Plan 19 – Week 13

Taper time baby!

Plan 3 – Week 25

We could easily ditch and S&C or run here if you feel the extra rest would help. A 60 min easy run isn’t going to knock any time of your race. The key is the 3-2-1 session and for a confidence boost I’d be hitting the seafront. You could even leave it to the Sunday […]

Plan 6 – Week 19

Another big week as we continue to get your ready for the Ultra. I’ve deliberately left out strides as you have the 200s on Tuesday, speaking of which, if you can squeeze in 7 reps of each on Tuesday, that would be a bonus. But a quality week with a nice mix of sessions and […]

Plan 11 – Week 7

I’ve put in the sessions that hopefully are achievable whilst on your trip to Cornwall. It’s a recovery week which helps so the training pts should be lower. I hope you have a fantastic week.

Plan 1 – Week 11

Big session Sunday, but we could replace that with the Rye to Hastings if you prefer? In fact I would recommend it if you are available, more likely to push that little bit harder in a race environment than a solo session. I’ve also put a sneaky 80 minute run whilst still away, hope that […]

Plan 2 – Week 6

This is quality, we are wracking ups some serious training points now and over the next 3 weeks. If the Tuesday session is ever similar to the 2nd session I’ve set, let me know and I can change it. We want to make sure there’s some nice variation in there. I’ve made a couple of […]

Plan 2 – Week 15

Nice week to return too, with lots of group runs on the schedule. Any problems let me know, but only 3 weeks out now until HHM, so good to get back into the running routine after the holiday.

Plan 6 – Week 13

Some serious training points being banked here, so if you wanted to ditch an S&C this week, it wouldn’t do any harm. Obviously the RAT makes up a big part of the workload, but with the Amble ticked off you know you can cover that distance and comfortably as well. Walking the hills is strategic, […]

Plan 1 – Week 9

3 really good runs this week. For the 45 minute tempo, my advice would be run with the 5.5 mile group on Horntye and if it’s hilly focus more on RPE than pace. So working at a level you would expect during a half marathon. If you can hit target pace on the flats and […]

Plan 2 – Week 6

Really solid week here with some decent easy miles and 2 good sessions. If doing something in the gym could you let me know what it is you’re doing. The reason I ask is I had a client 6 months ago who was absolutely smashing his training, but went down his own path with the […]

Plan 2 – Week 2

If you wanted to do ASPT Monday you could replace the 3 S&C sessions with that. Also 100 mins could be done at the Rye Ancient Trails 15k if you preferred 🤔 But another solid week and all about building that fitness back up.

Plan 1 – Week 10

1st time breaking the 100 pts barrier, so it’s a big milestone and I would say see how you feel Thursday, because you could actually miss the gym session and still hit your initial targets. But I think this highlights just how well you are doing, that you’re ahead of schedule and I believe you’re […]

Plan 2 – Week 19

I’ll be cruising round Sunday if you wanted some company. A good solid week though. If it’s working, rinse and repeat.

Plan 1 – Week 12

A recovery week. I know we’ve missed a few sessions because of the calf but I’m happy to keep it light here rather than chase those missed points. It will give you more time to recover and the priority has to be being fit for HHM. Make this is a solid week. The Tuesday session […]

Plan 5 – Week 2

An exciting week with the Rye Ancient Trails to look forward to. I’ve snuck in a 20 minute Friday run which means we hit the targets for the week, could be done any day to be fair and perhaps just local to home? Very best of luck Sunday, I’ll be there doing the 30k as […]

Plan 3 – Week 13

Just a solid week coming off the Battle 10k. Nothing too demanding but two quality sessions in there and some good mileage. I’ve left the S&C a little open ended at the moment so just shout if you do want something more structured. HYROX or a gym workout would both be fine. Keep ticking off […]

Plan 2 – Week 18

A rare 3 session week but I wanted to include some half marathon paced miles in there with the Hastings Half edging ever closer. Enough recovery in between to make it possible. Let’s make this is a big week, right in the peak of this block now.

Plan 1 – Week 12

Entirely up to you how you approach the Rye Ancient Trails on Sunday. I’ve always gone and treated it as an easy run in truth, I find I enjoy the route more that way. So tend to run somewhere between 5:15-6:15 pace depending on the part of the route I’m on. But up to you, […]

Plan 1 – Week 11

Some good sessions in there and very specific for Bedgebury Half and Rye to Hastings. We’ve got the hills, the endurance with the long run and some half marathon paced miles. A good solid week and only 1 gym session to worry about. What’s not to love?

Plan 1 – Week 12

Nicely time recovery week so you can get some extra rest after Sunday’s race. With no efforts I’ve put in a high effort parkrun Saturday to get some speed in the legs. Let’s make this another solid week, you’re going along well right now Karl.

Plan 5 – Week 13

Decent week and the last really long run before the Ultra, so that is important. Good to try and get some speed in the legs as well. Let’s make this is a strong week, with good diet choices too. You got this!!

Plan 2 – Week 8

We’ve got a recovery week in the plan, but happy if you wanted to add a 4rh run as we’ve missed a few lately. Unlikely I’ll be at track again Tuesday am, but a few of the Team should be there. Let me know if we can make the S&C a bit more challenging as […]

Plan 2 – Week 22

We are right in the peak weeks of this block, so if it feels tough, that is good. We’ll keep intervals light on Tuesday and then Sunday is the big session. Picking a flat route for that is wise. But you’re going great guns right now and just as the races are approaching which is […]

Plan 5 – Week 9

I know, another smelly Sunday half marathon session, but it’s the last one in the plan. I’ll see if I can team you up with someone else for that. Other than that, business as normal. Keep up that consistency which has brought you the gains to this point.

Plan 1 – Week 19

A solid week. I’ve tweaked the S&C slightly and keep adding those extra calf exercises if they help. It’s the last off road I believe so you could do that Tuesday if free (in place of the 75 mins easy). Next week the Rye to Hastings is an option and would fit in will with […]

Plan 1 – Week 12

Recovery week, so we drop back to 2 runs, if you wanted to switch out a different session for an extra run (swim or body pump) let me know. Plus I think we have reached the point that if you wanted to join the group again on a Tuesday evening for efforts, then you should […]

Plan 3 – Week 8

We’ve got 2 quick parkruns in the plan, this week and then in 2 weeks time, perhaps a chance to arrange the H2H? But other than that, business as normal with Tuesday efforts and a Bimble, plus a slightly shorter long run on Sunday. Let’s make this another strong week.

Plan 1 – Week 9

A 5th session as we introduce some core work. If you struggle with any of the exercises just do what you can. I do a lot of runners doing these for the first time have struggled with planks and flutter kicks, so even if you did 15-20s to start with that would be fine. Hopefully […]

Plan 1 – Week 6

Another really solid week. We’ve got everything we need. Efforts, long run, easy run, perhaps add a few hills to one of the easy runs this week just as prep for HHM. Then two decent S&C sessions. You’re going along really well right now, keep up the great work.

Plan 9 – Week 12

Another good week to look forward. Tuesday efforts, Wednesday Horntye, 2 gym sessions and then the highlight, the Rye Ancient Trails, love this race. Should be a lot of fun.

Plan 6 – Week 5

Tweaked this based on your feedback and tend to agree it looks more manageable and inviting now. This is where the feedback does always help, so I can step in and offer a better solution, so always be honest.

Plan 1 – Week 13

Remember when I said that during this training block, every week would be that little bit harder. Well this week that’s not the case. Last week you did 32 minutes of running, this week just 27 minutes. So a nice little step back to allow you to up the reps to 9 minutes. Hopefully you […]

Plan 1 – Week 6

Nice easy runs before Sunday to keep you fresh. Speaking of Sunday. I am going to be running it relatively easy, so if you did want to use me as a guide for pace, I think that would work well, stick close to me and I think you’ll have a good race.

Plan 7 – Week 13

Excited to see how Sunday goes. Coming into one of your favourite races in peak shape, that’s exciting. I’ve added in the easy to marathon pace session instead of 60 easy and strides. It’s a session I really enjoy myself when running solo, adds something a bit different. Very best of luck Sunday, not that […]

Plan 5 – Week 9

All about Sunday, so keeping it light beforehand. I did have efforts in originally, but being the last off road I thought I would switch it over, plus with Sunday feels like a better option. Very best of luck on Sunday, definitely your kind of race.

Plan 5 – Week 9

Rye Ancient Trails 30k? I’ve got that in the plan but just wanted to double check as couldn’t see it in our WhatsApp exchanges. If it is the 30 we might want to ditch one of the two S&Cs, especially it being the week after Budapest. But again see how you feel, and if you […]

Plan 19 – Week 12

Big week, only 2 more to go. You got this.

Plan 3 – Week 24

All depends on the legs, but you could bring Thursday sessions forward to leave more of a gap between the two. Plus you could mix up the hill reps if you want. Pyramid lampposts is a good alternative or you could join HY if they have a hill session. Sunday is the key one though […]

Plan 7 – Week 2

I know. This looked crammed. Sorry. Just trying to get to those 100pts. Individually none of the sessions are too bad. So my advice is just do one day at a time, if the knee gives you problems and you need a bit of extra rest, take it. I wouldn’t worry about missing a session […]

Plan 6 – Week 18

This week is all about that Sunday long run, getting one more in before the Ultra. Rye Ancient Trails would be absolutely perfect for this 🤔 If you wanted to push yourself a little bit harder we could switch Bimble for efforts. Let me know if you wanted to do that. But it might be […]

Plan 11 – Week 6

Big week in terms of training points but with your trip to Cornwall coming up you could bank some extra training and take it easier when away. But see how you feel, day by day. You wouldn’t be missing out if you did need to rest and miss a session this week. Especially with the […]

Plan 7 – Week 1

Exciting first week back on the plan with the Run N Rave on the Friday and Battle 10k to look forward too. Spin can always be replaced with another S&C workout or swim, although you’d need 2 x 45 min swims to match the effect of one high intensity spin workout. But there are always […]

Plan 2 – Week 5

I know what you are probably thinking looking at the schedule….where’s the rest of it? But it’s light for a reason, it’s a recovery week before we kick on with 3 big weeks of training (160pts). I know you had the holiday but you did quite a bit whilst away and I’ve had a couple […]

Plan 6 – Week 12

There’s some potential to mix things up here depending on your availability. You could join the Tuesday evening gang who are doing hills, probably not ideal for Sunday but I appreciate the enjoyment might be higher than running solo. 60 mins Wednesday evening would be fine too if you want to join the group, perhaps […]

Plan 1 – Week 8

It’s the Battle 10K on Sunday which we could swap for the Saturday session if you wanted to take part in that? Lots of options, so long as we keep things a little lighter this week. Keep going though Alison, you’re doing great, and work on those arms if you can as that will help […]

Plan 8 – Week 5

Looks like a good week on paper with the 200s and the Battle 10K to look forward to. I should be there at track this week. As for Sunday, still early in the plan to be setting yourself targets, just go out and run a strong race and try to enjoy it. I seem to […]

Plan 1 – Week 18

Exciting week with the Great North Run to look forward to. Strava telling me your half PB is 2:07? I think is achievable Sunday and to do that you’d need to average 6:00 per km. I’d be inclined to suggest setting off around 5:50-6:00 and that should leave some in reserve for the 2nd half. […]

Plan 5 – Week 20

Let’s get a time in the diary where we can chat about the plan for South Coast Challenge. I think going into it knowing where and when you’re going to walk, how long you are going to spend at the aid stations etc, will really help. Let me know what works best for you and […]

Plan 2 – Week 5

I listened to your feedback from last week and replaced the 20 x 1 mins with another 10k session. Probably still sensible to give the ankle a bit more recovery time. Sunday’s sessions is the key one. Looks huge on paper, but really it’s 21km (a half) at a pace comfortable for you. When you […]

Plan 2 – Week 1

You’ve been averaging around 70 pts in recent weeks, so whilst this might look light, in terms of the demands it’s quite a challenging week and why I’ve held back the S&C until Week 2 of the plan. No pressure or targets for Battle 10k given you are still returning from injury so go there […]

Plan 1 – Week 9

An exciting week with the Battle 10k to look forward to on Sunday. I’ve taken out Tuesdays run now as you did quite a bit extra last week and I want you to be fresh for Sunday. I’ve made just a couple of tweaks with the S&C so any problems let me know. But you’re […]

Plan 2 – Week 18

It’s the Battle 10K Sunday if you wanted to do that instead of the half marathon session solo. Entirely up to you. Tuesday hills will be with the team, so plenty of good hill work already this week. If we did switch in Battle we could add in a 2nd S&C to hit the target […]

Plan 1 – Week 11

Sunday is the Battle 10K which a lot of the Team will be running and would be a very good replacement for the 15 x 1km session currently in the plan. So if you can make the race on Sunday I would highly recommend it.

Plan 5 – Week 1

Welcome back on the Team Ellie. Because we have the Battle 10K on Sunday I have dropped a run to leave you fresh for that given it’s a tough route. But I think getting back into good habits with the S&C will be important and the 10 minute sessions have worked really well for a […]

Plan 3 – Week 12

Relatively light week in the build up to Battle which should hopefully have you feeling fresh on the start line. Obviously the HYROX is the one thing that is a little of a concern, so perhaps keep any Friday gym work lighter ahead of the race. But confidence should be high, you’re running well, you’ve […]

Plan 2- Week 17

Light week with Sunday in mind. But good to get some hills into Thursday easy run. You should approach Sunday with a lot of confidence. It’s good to come into these races and now be competing with the really strong runners. Pacing is key and I’ll put out a detailed analysis of the route beforehand […]

Plan 1 – Week 11

We are a little light in terms of training pts (about 80 mins of running), so if there is an opportunity at the weekend to get some easy miles in that would be great. Fingers crossed Friday brings some kind weather as you’re running great right now and a fast 5k is definitely on the […]

Plan 4 – Week 8

We’ve got ourselves a recovery which is lush. But, if you did want to do the Battle 10k, then we could swap that for track and parkrun. Let me know. Keep ticking off the sessions though and let me know when the S&C gets too easy. I’ve added an extra 10 seconds to the wall […]

Plan 1 – Week 10

Bit of a strange week given the Battle 10k and no long run. It means quite a few similar runs but Tuesday’s sessions is good practice for Sunday’s race. Nice to get some easy miles in there and stay fresh for race day. Speaking of which this plays to your strengths. You are stronger than […]

Plan 1 – Week 11

Keeping it really light this week so you’re fresh come Sunday. Given you’ve not done many races lately I’m not going to set a target, but that recent 3 x 5km session should give you the confidence you can run a strong race here. You did the parkrun that day sub 25 I believe which […]

Plan 5 – Week 12

A recovery week, although as you’ve missed a few sessions due to the no fault of your own I could add an extra one in if you wanted. Let me know. Try and make this week a consistent one and if you can get into good eating habits too. I’ve stuck a long run instead […]

Plan 4 – Week 12

Sunday is the key here.  It’s the 2nd biggest half marathon session left before Manchester and earns you more pts than the 3 easy runs. Hence why we keep them easy so you’re fresh for Sunday. If you can get some company or your girlfriend on the bike to pace that could help. But you’re […]

Plan 2 – Week 21

I’m really excited about this week. Battle 10k is a great race. Tough so not a PB race which should hopefully take a little bit of pressure of. Remember nerves and anxiety are normal but you have the support of me and the rest of the Team and Hastings Runners now. When those nerves creep […]

Plan 3 – Week 17

I think given work and the other hurdles you’ve had to overcome you still come into this final week of the plan in good shape. Remember you ran London marathon. This is half that distance. So believe in yourself, be confident. Pace wise around the 6:00 min per km feels right to me, especially to […]

Plan 5 – Week 8

Exciting week with Battle on Sunday. I want you to keep reminding yourself how well you are running right now. So you take to that start line standing tall and proud of your commitment to your training. “I’m ready, I’m running great” and when you hit the hills and the mind says stop, you can […]

Plan 3 – Week 17

What week with the Big Half on Sunday. There should be more of us at track on Tuesday morning and I hope to be there. No need to push too hard, just keep it consistent. For Sunday, the first 5km is the key in my opinion. Get that pace right and you’ll be able to […]

Plan 1 – Week 18

An exciting week with the Battle 10k. Love that finish down the high street. I’ll put a post later in the week about pacing that right. But you should approach it feeling confident, running well and injury free. One potential tweak you could make this week is doing the off road (90 mins) Tuesday and […]

Plan 1 – Week 11

Add the strides in again but keep them at 4 x 50m. It is the Battle 10k on Sunday. I just wanted to mention it in case you were considering it? From a training point of view we could fit in, but would need to be smart with the targets and not push too hard. […]

Plan 3 – Week 7

I love the Battle 10K, a great race. The best advice I can give is to go off slowly and conserve energy. If you go off too fast (I’ve done it in the past) the hills become even tougher. Hopefully Tuesdays session will give you some added confidence up the hills. But don’t worry if […]

Plan 1 – Week 8

Change up from the original plan and perhaps see how you feel Saturday in terms of parkrun. If you want to take it a little easier that’s fine, especially after runner Friday as well.

Plan 1 – Week 5

The hill session is what the team will be doing Tuesday evening, good prep for HHM. I’ve switched Battle out for another really good half marathon session. If you are away all weekend you could do that before hand if you wanted? Then do the easy run perhaps whilst in London 🤔 But another good […]

Plan 9 – Week 11

Lots to look forward to this week with the Rye 5k on the Friday evening. Given a lot of us will be at Battle on the Sunday, it’s possible you could incorporate that as your easy run and support one of the others. Running 70-75 mins and doing the extra WU & CD. That way […]

Plan 6 – Week 4

Recovery week, so not massive volume, but I have given you a little more than was on the plan. There is potential to tweak it a bit, let me know if you wanted a quick parkrun. It’s also the Battle 10K Sunday if you fancied that. Lots of the Team will be running.

Plan 1 – Week 12

Just 4 reps. Ignore the time, only 4 reps. You can definitely do 4 reps!! I’ve also tweaked the two strength sessions just to make them a little more challenging. You’ve smashed the plan to this point, keep being awesome, you be so proud of how you’ve done so far. 11 weeks down, 5 to […]

Plan 7 – Week 13

Split the S&C into 2 if you prefer. I like the Taper session, it’s worked well in the past and with the team doing hills I think it’s a better option. You could do parkrun Saturday morning if you’re up North already. It’s shame you’re not able to push as you hoped but in a […]

Plan 1 – Week 5

An exciting week with the Battle 10k on Sunday. If you can make Tuesday efforts with the Team that would be good practice on the hills. Keep the rest of the week light to save energy for race day. But your confidence should be growing now for a good performance on Sunday. If you want […]

Plan 7 – Week 12

Recovery week. There is scope to change things up if you wanted to do some 200s at track on Tuesday morning, but that really depends how the legs recovery from the big marathon session. Only do that if you feel fresh. We obviously want to save the legs for Sunday as well. But the 50 […]

Plan 5 – Week 8

A light week in the build up to Sunday. Tuesday’s session is with the Team but we could always tweak that if need be. Off road still an option given there won’t be many opportunities left to do that. We could always sneak another 30 mins easy in as well if need be. But hopefully […]

Plan 5 – Week 8

This week looks light on paper but that’s because the Half Marathon on Sunday accounts for 60% of the training points, so we want to keep the rest light in the hope you’ll be fresh come the start line. Tuesday morning a few of us will be at the track doing our 200s if you […]

Plan 2 – Week 11

All about Sunday’s race which is very exciting, so keeping it easy in the build up. 3 of the Team are travelling up so if you and Andy wanted to meet them we could try and arrange a pre race meet? In terms of Sunday, no pressure, just go out and enjoy it. Keeping that […]

Plan 19 – Week 11

Battle 10k as part of the long run, try and average marathon pace rather than hit it.

Plan 3 – Week 23

I know I mentioned Battle 10k as part of the 3 x 3 mile session. The other alternative would be just to do that race. The reason I like it is we missed Henfield and it’s just good to put yourself in that race scenario and also the elevation is in line with FOD. I […]

Plan 6 – Week 17

It is the Battle 10K Sunday? Not sure if you were planning on doing that, but it would be an easy switch for the two weekend runs currently in the schedule and the training pts would be the same. Tuesday hills is with the Team. You’re going along really well right now so keep up […]

Plan 11 – Week 5

Tuesday hills with the Team. Then a nice little rest ahead of the Battle 10k. Again a race probably best approached with some caution given the challenging route. Hopefully by then your results will be back and we’ll have a clearer understanding if we need to tweak the plan at all. An exciting week though […]

Plan 1 – Week 18

I always say to the Team when going on holiday, enjoying yourself is the most important thing, any fitness is a bonus. See the schedule as me giving you ideas of what you could do on the treadmill if need be. That’s my thinking here. So don’t feel obliged or pressured to do all the […]

Plan 2 – Week 4

Really impressed with how much you got done whilst you were away. Some key half marathon sessions coming up now which will really have you running well come the end of this plan. Those are the key sessions and the ones to really dig deep and try and hit those target paces. If you want […]

Plan 6 – Week 11

It all depends how well you want to run at the Big Half in truth. I’ve stuck to the plan as we had it originally which was focusing on the Ultra. But if you want to run a really good race at the Big Half it might be worth reigning something in this week and […]

Plan 1 – Week 7

Looks hectic at first glance but we have those 3 really easy and short sessions. The running is a nice routine with each one possible to do with others and following a nice routine. This consistency is really going to pay off. Keep up the hard work Alison, you’re doing great.

Plan 8 – Week 4

Recovery week and with the Kings Head Canter on Monday we don’t need to do a great deal more to hit the target. If you wanted to chuck in an S&C, let me know and I’ll add it on. It fact stuff, I’ll do it now. I know you well enough that you’ll want to […]

Plan 1 – Week 17

See how you feel Monday and move Pilates if need be. Or you could ditch it and extend one of the 30 mins to 60 mins. The 3 x 5km is the key session to try and give you a confidence boost ahead of the Great North Run. I’ve pencilled it in for Saturday as […]

Plan 5 – Week 19

I’ve got my dates right? I hope? Brecon Beacons? If so I’ve left it blank. If you feel like a run, great. If not no worries. If I’ve got my dates wrong, let me know and I’ll get some runs in the schedule. Have a fabulous time.

Plan 1 – Week 8

I hope you had a great holiday. Good luck in the race Monday. If you feel strong and wanted to join the gang for 60 mins on Wednesday that would be fine.  Let’s make this a strong week 💪

Plan 1 – Week 10

The plan looks hectic but that’s mainly cos I’ve split the S&C into two. Now the sessions are a couple of minutes longer than before to ensure progression, but the actually training pts total is the same as last week. So don’t be daunted by the busy looking schedule.

Plan 2 – Week 17

Recovery week so only the 1 session. If you wanted to mix it up now you’re off work a few of us run on the track at 10am on a Tuesday morning. Similar session in terms of being short reps and quicker pace.

Plan 3 – Week 11

Another really solid week. Some hills to get you ready for Battle and the weekend session (which you could combine with parkrun if you wanted) is ideal training for HHM. Go smash it.

Plan 2 – Week 16

Recovery week!! But still two big sessions in there. Might be a good idea to combine the 3 x 3 miles with parkrun which should help hit the paces. I personally don’t feel you need to be as ambitious as you have been recently, but that comes down to your goals, rather than push the […]

Plan 1 – Week 10

Big week ahead, keep up the great work and let’s go smash it!!!

Plan 1 – Week 9

Big week ahead, keep up the great work and let’s go smash it!!!

Plan 1 – Week 10

Big week ahead, keep up the great work and let’s go smash it!!!

Plan 5 – Week 11

Big week ahead, keep up the great work and let’s go smash it!!!

Plan 4 – Week 15

Big week ahead, keep up the great work and let’s go smash it!!!

Plan 2 – Week 20

Big week ahead, keep up the great work and let’s go smash it!!!

Plan 3 – Week 16

Big week ahead, keep up the great work and let’s go smash it!!!

Plan 3 – Week 16

Big week ahead, keep up the great work and let’s go smash it!!!

Plan 1 – Week 17

Big week ahead, keep up the great work and let’s go smash it!!!

Plan 19 – Week 10

Big week ahead, keep up the great work and let’s go smash it!!!

Plan 1 – Week 10

Big week ahead, keep up the great work and let’s go smash it!!!

Plan 3 – Week 6

Big week ahead, keep up the great work and let’s go smash it!!!

Plan 1 – Week 7

Keep up the great work. Let’s make this another fantastic week.

Plan 1 – Week 4

Big week ahead, keep up the great work and let’s go smash it!!!

Plan 9 – Week 10

Big week ahead, keep up the great work and let’s go smash it!!!

Plan 6 – Week 3

Big week ahead, keep up the great work and let’s go smash it!!!

Plan 1 – Week 11

Big week ahead, keep up the great work and let’s go smash it!!!

Plan 7 – Week 12

Big week ahead, keep up the great work and let’s go smash it!!!

Plan 1 – Week 4

Big week ahead, keep up the great work and let’s go smash it!!!

Plan 7 – Week 11

Big week ahead, keep up the great work and let’s go smash it!!!

Plan 2 – Week 15

Big week ahead, keep up the great work and let’s go smash it!!!

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S&C

S&C

S&C

S&C

Pilates

PT with Adam

S&C

S&C

S&C

S&C

S&C

S&C

S&C

S&C

Aerobics

S&C

S&C

S&C

Runna S&C

S&C

S&C

S&C

S&C

S&C

S&C

S&C

S&C

S&C

S&C

S&C

S&C