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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 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.