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 […]
