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.
