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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 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 […]

Plan 2 – Week 21

I’m really excited about this week. Battle 10k is a great race. Tough so not a PB race which should hopefully take a little bit of pressure of. Remember nerves and anxiety are normal but you have the support of me and the rest of the Team and Hastings Runners now. When those nerves creep […]

Plan 3 – Week 17

I think given work and the other hurdles you’ve had to overcome you still come into this final week of the plan in good shape. Remember you ran London marathon. This is half that distance. So believe in yourself, be confident. Pace wise around the 6:00 min per km feels right to me, especially to […]

Plan 5 – Week 8

Exciting week with Battle on Sunday. I want you to keep reminding yourself how well you are running right now. So you take to that start line standing tall and proud of your commitment to your training. “I’m ready, I’m running great” and when you hit the hills and the mind says stop, you can […]

Plan 3 – Week 17

What week with the Big Half on Sunday. There should be more of us at track on Tuesday morning and I hope to be there. No need to push too hard, just keep it consistent. For Sunday, the first 5km is the key in my opinion. Get that pace right and you’ll be able to […]

Plan 1 – Week 18

An exciting week with the Battle 10k. Love that finish down the high street. I’ll put a post later in the week about pacing that right. But you should approach it feeling confident, running well and injury free. One potential tweak you could make this week is doing the off road (90 mins) Tuesday and […]

Plan 1 – Week 11

Add the strides in again but keep them at 4 x 50m. It is the Battle 10k on Sunday. I just wanted to mention it in case you were considering it? From a training point of view we could fit in, but would need to be smart with the targets and not push too hard. […]

Plan 3 – Week 7

I love the Battle 10K, a great race. The best advice I can give is to go off slowly and conserve energy. If you go off too fast (I’ve done it in the past) the hills become even tougher. Hopefully Tuesdays session will give you some added confidence up the hills. But don’t worry if […]

Plan 1 – Week 8

Change up from the original plan and perhaps see how you feel Saturday in terms of parkrun. If you want to take it a little easier that’s fine, especially after runner Friday as well.

Plan 1 – Week 5

The hill session is what the team will be doing Tuesday evening, good prep for HHM. I’ve switched Battle out for another really good half marathon session. If you are away all weekend you could do that before hand if you wanted? Then do the easy run perhaps whilst in London 🤔 But another good […]

Plan 9 – Week 11

Lots to look forward to this week with the Rye 5k on the Friday evening. Given a lot of us will be at Battle on the Sunday, it’s possible you could incorporate that as your easy run and support one of the others. Running 70-75 mins and doing the extra WU & CD. That way […]

Plan 6 – Week 4

Recovery week, so not massive volume, but I have given you a little more than was on the plan. There is potential to tweak it a bit, let me know if you wanted a quick parkrun. It’s also the Battle 10K Sunday if you fancied that. Lots of the Team will be running.

Plan 1 – Week 12

Just 4 reps. Ignore the time, only 4 reps. You can definitely do 4 reps!! I’ve also tweaked the two strength sessions just to make them a little more challenging. You’ve smashed the plan to this point, keep being awesome, you be so proud of how you’ve done so far. 11 weeks down, 5 to […]

Plan 7 – Week 13

Split the S&C into 2 if you prefer. I like the Taper session, it’s worked well in the past and with the team doing hills I think it’s a better option. You could do parkrun Saturday morning if you’re up North already. It’s shame you’re not able to push as you hoped but in a […]

Plan 1 – Week 5

An exciting week with the Battle 10k on Sunday. If you can make Tuesday efforts with the Team that would be good practice on the hills. Keep the rest of the week light to save energy for race day. But your confidence should be growing now for a good performance on Sunday. If you want […]

Plan 7 – Week 12

Recovery week. There is scope to change things up if you wanted to do some 200s at track on Tuesday morning, but that really depends how the legs recovery from the big marathon session. Only do that if you feel fresh. We obviously want to save the legs for Sunday as well. But the 50 […]

Plan 5 – Week 8

A light week in the build up to Sunday. Tuesday’s session is with the Team but we could always tweak that if need be. Off road still an option given there won’t be many opportunities left to do that. We could always sneak another 30 mins easy in as well if need be. But hopefully […]

Plan 5 – Week 8

This week looks light on paper but that’s because the Half Marathon on Sunday accounts for 60% of the training points, so we want to keep the rest light in the hope you’ll be fresh come the start line. Tuesday morning a few of us will be at the track doing our 200s if you […]

Plan 2 – Week 11

All about Sunday’s race which is very exciting, so keeping it easy in the build up. 3 of the Team are travelling up so if you and Andy wanted to meet them we could try and arrange a pre race meet? In terms of Sunday, no pressure, just go out and enjoy it. Keeping that […]

Plan 19 – Week 11

Battle 10k as part of the long run, try and average marathon pace rather than hit it.

Plan 3 – Week 23

I know I mentioned Battle 10k as part of the 3 x 3 mile session. The other alternative would be just to do that race. The reason I like it is we missed Henfield and it’s just good to put yourself in that race scenario and also the elevation is in line with FOD. I […]

Plan 6 – Week 17

It is the Battle 10K Sunday? Not sure if you were planning on doing that, but it would be an easy switch for the two weekend runs currently in the schedule and the training pts would be the same. Tuesday hills is with the Team. You’re going along really well right now so keep up […]

Plan 11 – Week 5

Tuesday hills with the Team. Then a nice little rest ahead of the Battle 10k. Again a race probably best approached with some caution given the challenging route. Hopefully by then your results will be back and we’ll have a clearer understanding if we need to tweak the plan at all. An exciting week though […]

Plan 1 – Week 18

I always say to the Team when going on holiday, enjoying yourself is the most important thing, any fitness is a bonus. See the schedule as me giving you ideas of what you could do on the treadmill if need be. That’s my thinking here. So don’t feel obliged or pressured to do all the […]

Plan 2 – Week 4

Really impressed with how much you got done whilst you were away. Some key half marathon sessions coming up now which will really have you running well come the end of this plan. Those are the key sessions and the ones to really dig deep and try and hit those target paces. If you want […]

Plan 6 – Week 11

It all depends how well you want to run at the Big Half in truth. I’ve stuck to the plan as we had it originally which was focusing on the Ultra. But if you want to run a really good race at the Big Half it might be worth reigning something in this week and […]

Plan 1 – Week 7

Looks hectic at first glance but we have those 3 really easy and short sessions. The running is a nice routine with each one possible to do with others and following a nice routine. This consistency is really going to pay off. Keep up the hard work Alison, you’re doing great.

Plan 8 – Week 4

Recovery week and with the Kings Head Canter on Monday we don’t need to do a great deal more to hit the target. If you wanted to chuck in an S&C, let me know and I’ll add it on. It fact stuff, I’ll do it now. I know you well enough that you’ll want to […]

Plan 1 – Week 17

See how you feel Monday and move Pilates if need be. Or you could ditch it and extend one of the 30 mins to 60 mins. The 3 x 5km is the key session to try and give you a confidence boost ahead of the Great North Run. I’ve pencilled it in for Saturday as […]

Plan 5 – Week 19

I’ve got my dates right? I hope? Brecon Beacons? If so I’ve left it blank. If you feel like a run, great. If not no worries. If I’ve got my dates wrong, let me know and I’ll get some runs in the schedule. Have a fabulous time.

Plan 1 – Week 8

I hope you had a great holiday. Good luck in the race Monday. If you feel strong and wanted to join the gang for 60 mins on Wednesday that would be fine.  Let’s make this a strong week 💪

Plan 1 – Week 10

The plan looks hectic but that’s mainly cos I’ve split the S&C into two. Now the sessions are a couple of minutes longer than before to ensure progression, but the actually training pts total is the same as last week. So don’t be daunted by the busy looking schedule.

Plan 2 – Week 17

Recovery week so only the 1 session. If you wanted to mix it up now you’re off work a few of us run on the track at 10am on a Tuesday morning. Similar session in terms of being short reps and quicker pace.

Plan 3 – Week 11

Another really solid week. Some hills to get you ready for Battle and the weekend session (which you could combine with parkrun if you wanted) is ideal training for HHM. Go smash it.

Plan 2 – Week 16

Recovery week!! But still two big sessions in there. Might be a good idea to combine the 3 x 3 miles with parkrun which should help hit the paces. I personally don’t feel you need to be as ambitious as you have been recently, but that comes down to your goals, rather than push the […]