Two really good sessions this week. A bit of goal pace as well as the track session where we are pushing that bit harder. It’s lighter load this week though with only 112pts the target. Any problems let me know but keep up the great work Steve

112 Points Achieved

5 weeks to go until the HM and feeling in quite good shape. Possibly I could tackle a slightly quicker pace on one or 2 sessions per week if you thought that might be useful at this stage

I would say stick with the plan. What you can do is sneak under target pace by a second or two per rep. But this approach of making the sessions in the last 4-6 weeks more race specific has worked really well for my runners so far. Come race day, that target pace will feel right, because you practiced it so much, then post Malaga, we’d then bring back in the quicker sessions again, to improve your speed. Another strong week though, which is pleasing and nice to have that little recovery ahead of the final 4 weeks of this plan

MONDAY

28pts | 2-4-6-6-6-4-2 Pyramid

28 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

2 Mins @ 5k Pace (RPE: 8)
60s Recovery

4 Mins @ 5k Pace (RPE: 8)
120s Recovery

6 Mins @ 10k Pace (RPE: 7)
120s Recovery

4 Mins @ 5k Pace (RPE: 8)
120s Recovery

2 Mins @ 5k Pace (RPE: 8)
60s Recovery

10 Mins CD @ Easy Pace (RPE: 3)

Build up to a long interval session like this. Good to practice a variety of paces and dig deep during those longer middle reps.

28 Points

Legs very tired towards the end but otherwise felt good.

30 mins at 4:00/km per pace. A pace you were struggling to hit when you started this plan. So that highlights real progress. All about that consistency, so another strong session Steve.

TUESDAY

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

Well done Steve

WEDNESDAY

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.

12 Points

💪🍊

thursday

30 Points

Bit sluggish on a couple of the slightly uphill bits, but happy enough with that considering the 6am uncaffeinated start.

Ouch, that is early, but respect for getting it done. Another solid tempo session ticked off and great to keep practicing that HM pace ready for Malaga. Well done Steve.

FRIDAY

SATURDAY

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

2 mins short, but I ran out of road.

WHAT!!! I have this image in my head of the road coming to an end at the edge of a cliff and nowhere else to go. 😂 But well done Steve.