We do need to approach the start of this plan with a bit of caution due to the recent light schedule. Last thing we want is picking up an injury straight away. Keep the easy runs easy and track steady rather than eye balls out. 1:36 a lap is 20 minute pace, but if your consistently hitting 1:40s or under, that pace will soon come back. Any problems let me know. Any questions about the dashboard just ask. If you click the green plus button it will give you more information on any of the sessions. Welcome to the team Steve.

100 Points Target

MONDAY

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26pts | 8 Mins & 60s

26 POINTS

Recoveries: Take 2-3 mins after the 8 min rep and 60s in between the 60 second reps.

A tough 5k session and the challenge is to see if you can hold your 5k pace in the 2nd 8 min rep when the legs are tired and you’re feeling fatigued.

26 Points
TR 80%
Felt good and was able to more or less maintain the pace until the last 3 laps- which was a bit of a struggle
The way I always look at it, to take pressure of myself, is our current level is a result of the recent training. So if I’m ever “off pace” I’m not self critical I just look back at the training and see what I could do differently. So the fact you’re not quite hitting 20 minute pace at the moment is no reflection on your effort, that was clearly there, it’s just that consequence from the recent dip in training, which we are now addressing It will come and I’m sure by late January early Feb you’ll be smashing out laps in the low 1:30s. Great work Steve.

TUESDAY

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15pts | Steve S S&C

15 POINTS
Glute Bridge 2 x 10
Squats 2 x 15
Plank 2 x 40s
Reverse Lunge 2 x 10
Dead Bugs 2 x 10
Press Up 2 x 10
Side Planks 2 x 20s
Calf Raises 2 x 10 (5kg)
Bent Over Row 2 x 10 (5kg)
Shoulder Press 2 x 10 (5kg)
Wall Sits 2 x 30s
Farmers Walk 2 x 60s (8kg)
Kettlebell Romanian Deadlift 2 x 10 (8kg)
Russian Twist 2 x 30s

If you’ve not done a great deal of S&C lately then keep it light at first. We can always progress it over the months. This will be a key part to getting that long term goal. We want you to be in the best shape of your life when toeing the start line in 2027. Click on any of the exercises to view a video Tutorial.

15 Points
TR 75%
Used a bit of artistic licence on a couple of the exercises – but all good.
That’s ok. It can take a while to get used to them. If there are any you really struggle with just let me know. Equally if any feel too easy we can ramp that up. Another option is to film yourself doing some of the exercises and send that over and I can just check on your form. Technique is important with some of these, get that wrong and you could do yourself some damage. So watching those videos and thinking about form is worth doing. Like with anything, practice makes perfect. But for now it’s good to get into these better habits. Paul Lambert is a machine now having done S&C all throughout his training with me. He’s transformed himself into a really strong all round athlete. which in turn has allowed him to make big gains with his runner off limited mileage.

WEDNESDAY

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19pts | 50 Mins & Strides

19 POINTS

It’s important to keep the easy runs easy. Focus on good running form and low heart rate. Don’t forget your strides. Very important. 30-60 seconds recovery between strides.

19 Points
TR 80%
All good. Nothing to report.
Well done Steve. These runs compliment the hard sessions nicely, and strides are out “Secret Weapon”.

thursday

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14pts | 45 Mins Run

14 POINTS

The only real mistake you can make here is going too fast. Try and pick a flat route as well. Hills will push that RPE too high.

14 Points
TR 80%
Great job Steve, all about being consistent right now and building up that mileage in a sensible way.

FRIDAY

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Rest Day

0 POINTS

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

SATURDAY

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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
TR 80%
First half very gentle pace with daughter and then picked it up to normal easy pace.
Well done Steve. If you ever have that scenario you can always add a little bit extra on the end to get the same desired training effect. Although in truth sometimes I find slowing down to 6:00+ per km doesn’t necessarily make it much easier.

SUNDAY

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Rest Day

0 POINTS

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”