Run Status: Feedback Complete

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.