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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.

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.