Easy start to the week to get extra recovery after HHM. You said you had been recommended some strength work? Could you WhatsApp that to me as I may change up the S&C to incorporate the exercises you were told to do. I know you mentioned doing a quick 10k. I find 5k is the best indication of how well a runner is performing, so I’ve put a quick parkrun in there. The time doesn’t matter, just give it a good go and then we can adjust the training plans based on what time you run. Any issues though let me know.

101 Points Achieved

MONDAY

16pts | 40 Mins & Strides

16 POINTS

40 Mins @ Easy Pace (RPE: 3)

8 x 100 metre Strides (RPE: 8)
60 Second Recoveries

Keep the 40 mins easy and don’t forget those strides. Without them you won’t improve and will fall short of your weekly targets.

16 Points

Track

In hindsight doing this the day after HHM might not have been great because runners like yourself, who probably should have been resting ended up running, and pretty fast. Form looked good though and I’ll tweak the schedule because of the extra pts here.

TUESDAY

12pts | 40 Mins Run

12 POINTS

The biggest mistake we can make with these recovery runs is running too fast. This will mean when our harder sessions come round we are still fatigued and not able to put enough effort in to make the necessary gains.

14 Points

Did not enjoy that but done

Yeah too much this week, cos of track but I think that was just down to the misunderstanding with the dashboard and how things work, but I’d never encourage anyone to run 3 days in a row after the half. Track session was the issue. I’m not surprised this felt shit.

WEDNESDAY

18 Points

All done. Felt nice a easy. Slighy ache in left knee.

As mentioned, we’ve ended up doing too much this week. If ever you have a run in the plan but you need to rest, rest. I can never know how your body feels and I’ll just tweak the plan accordingly so you still hit the pts target

thursday

FRIDAY

SATURDAY

26 Points

Felt ok effort around 8. Good starting point.

Really happy with this. We have that marker now to improve on. And great to see you worked hard, HR was up there pretty high. Perhaps a little tweak to the pacing, but again that comes with practice. Now time to keep showing up and putting in the work and the time will continue to come down. Stay patient is my advice, sometimes you’ll find you might not see improvements for 6-8 weeks, but then suddenly out of nowhere you’ll smash out a quick time when you least expect it. I did a 5k training plan last year. 16 weeks to try and run a new 5K PB. I got close but it didn’t happen. But then 6 weeks into my next plan I rocked up at parkrun and Crown my Run (great channel on You Tube) were there, got myself in front to ensure I made the video and ran a new PB. Then followed that up with another PB at the handicap 5k. Again the point being, just be patient. But it will happen.

SUNDAY

27pts | 90 Mins Run

27 POINTS

90 Mins @ Easy Pace (RPE: 3)

Keep this nice and easy. Focus on good form & efficient running economy. RPE should be around the 3/10 which means you can run and chat.

27 Points

Nice and easy. Knee felt ok but bit of pain in my left achillies now! Will do some stretching and have a rest day tomorrow so hope all good for the efforts tuesday. Will do some light stretching later.

Great work Martin and I think it was probably due to the fact you ended up doing 5 runs per week. That is generally what will happen if we do too much. At no other point over the next 17 weeks do you need to run more than 4 times in one week.