Two beautiful sessions this week. Again if you can combine that 3 x 5km with parkrun that last 5km block, whilst still tough, will feel much better with others around you for pacing. Any problems let me know. But we have two more big weeks, then a taper week and then it’s time to race. So keep the foot down on the pedal and Malaga will go great.

131 Points Achieved

MONDAY

28pts | 3 x 10 Mins (10k)

28 POINTS

Recoveries: 120 Seconds

A really good session if working towards a 10k or even a half marathon to work on speed endurance. This will be tough, but dig deep and focus on staying relaxed, running with good form and hitting those pace targets. You got this.

28 Points

Very encouraged by that session. Was able to maintain the pace and actually felt as if the 3rd 10 mins was my strongest.

There was definitely an injection of pace there at the end which was very impressive. Loving the positive feedback at the end so thank you for that. Amazing what consistency can do. Bring on the sub 1:32, not 1:35 (sorry). So many numbers in my head after a long day at work, crickey I can’t even get the session right (8-6-6-4-4 is today’s efforts). Great work 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. Let me know if any of the exercises start to get too comfortable

WEDNESDAY

15 Points

Tired legs so very easy pace and left strides until tomorrow’s run.

Sensible. Well done Steve.

thursday

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

All good

Great work Steve. Keep ticking off these sessions.

FRIDAY

SATURDAY

57pts | 3 x 5km (HM)

57 POINTS

2km WU @ Easy Pace (RPE: 2)

5km @ Half Marathon Pace (RPE: 5)
2km @ Easy Pace (RPE: 3)

5km @ Half Marathon Pace (RPE: 6)
2km @ Easy Pace (RPE: 3)

5km @ Half Marathon Pace (RPE: 8)

2km CD @ Easy Pace (RPE: 3)

A good session to practice goal pace. Likely to be one of the biggest sessions in your half marathon training plan.

57 Points

This was a bit of a struggle for some reason. Not quite on the HM pace at times. Completely spent at the end. Maybe just a bad day at the office as they say. Onwards and upwards

Yeah that’s and odd one. We both know you are better than that. HR data suggests there was possibly a bit more in the tank, but I appreciate that’s no always accurate and from what you said the RPE was still on point. We’ve got another big half marathon session coming up this week so that’s a chance to hit goal pace. Another good week in the bank though, so well done Steve. And Monday was a great session, so important not to forget that.