So we build in a sensible, smart, progressive manner. The speed session I will be taking both Monday at track and Tuesday down on the seafront (by Warrior Square). So if you can make either of those days (6:15pm – 7:30pm) let me know, both would be free sessions this week. The rest of the runs are about getting into consistent routines and slowly building the endurance, to compliment the speed work. Any problems let me know and Merry Christmas 🎄

To view any of the sessions in more details just click the green plus button.

MONDAY

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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!”

TUESDAY

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27pts | 5-5-5-2-2-2-2-2

27 POINTS

*Recoveries:
120 Seconds for the 5 Mins Reps.
90 Seconds for the 2 Min Reps.

A good session to start off with your 5k pace and then pick up the speed as we move into the shorter reps. See if you can finish with your fastest lap in that final rep!!

27 Points
TR 85%
Enjoyed the session. Found it challenging and enjoyable. Managed to make my last 2 minute interval my fastest one, so really pleased
As I said, so impressed with your level of running. You are a fantastic runner and hopefully with the introduction of these type of sessions you’ll improve further. They’re a nice bunch. We normally have a few more along, but I guess the time of year was the reason for that. But again, well done Eddie, an excellent first session.

WEDNESDAY

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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!”

thursday

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15pts | 50 Mins Run

15 POINTS

It’s important to keep the easy runs easy. Focus on good running form and low heart rate.

15 Points
TR 70%
Still feeling the impact of Tuesdays run but able to complete 50 minutes at about 9.5 minute mile pace. Interestingly my watch was telling me I had 58 hours recovery time to go before the run, and is now saying 58 hours to go after the run also. I haven’t done such a big chunk of running in a recovery period before, which is giving me new insights into what the watch actually means by recovery time. If I wait 48 hours till the Saturday run I’m assuming I’ll have 10 hours of recovery time left, I wondering if the Saturday run will add any time to the remaining recovery period. And. If so how much.
I would ignore what Garmin says in truth. There is some level of accuracy there. But if you want to make that progression we’ve got to push through sometimes and run when the legs might still be tired. Those estimations by Garmin will be based on your previous training but it won’t be aware of your goals, so now we have factored those into the schedule you’ll need to work that little bit harder sometimes. But you did the right thing here by running at a nice comfortable pace, so that’s good. Merry Christmas Eddie and well done on this run.

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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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.

20 Points
TR 60%
Task completed, though miss judged measuring 100m, I’m pretty sure I ended up doing tenth of a mile 160m. Just want to say I started this run being still fatigued from previous run.
Well done Eddie. Yeah I did see the strides were a little too long. They should take around 20 seconds max which is a good way of measuring them. The plan is always flexible, so if you are feeling tired, then we can ease back, especially this early in the schedule. So don’t feel you have to do every run if you’re feeling tired.

SUNDAY

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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.