Slightly different approach this week in that we don’t have that big long run, nice to ease back, but we still get the mileage in by adding a few mid to long runs. 6 weeks have passed since you last did 400s and 200s so might be worth looking back at the splits you hit that days (30th Dec) and see if you can knock a second or two off the reps. Any problems let me know. You’ve got a recovery week coming up next Monday with only 3 runs and 1 S&C, so that’s something to look forward too.

153 Points Achieved

Another good week with all workouts completed & feeling very good going into my easier week.
The 2 strength workouts are feeling good & the load doesn’t feel too much at the moment.
Will take this opportunity to build more stretching into my routine to make it more of a habit.

So pleased to hear you’ve been able to take on the extra pts and feel good. Glad you mentioned stretching. I’m hoping to add some stretching routines to the dashboard which will be worth some bonus pts. Rather than adding them to the plan they’ll be there as an addition to anyone that wants to try them. I think it’s something we often tend to neglect as runners. Great work though James. I’ve just had another chap join from Redway Runners. I assumed it was because he knew you, but in fact he works with one of my local runners. Phil Verity he is called.

MONDAY

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15pts | James S&C

15 POINTS
Goblet Squat 2 x 12 (8kg)
Plank 2 x 60s
Split Squat 2 x 12 (8kg)*
Glute Bridge 2 x 10
Calf Raises 2 x 15 (8kg)*
Flutter Kicks 2 x 40s
Russian Twist 2 x 45s (5kg)
Shoulder Press 2 x 10 (8kg)
Bent Over Row 2 x 15 (8kg)
Bicep Curls 2 x 15 (8kg)
Tricep Dips Dumbbells 2 x 15 (10kg)
Dumbbell Swings 2 x 15 (10kg)
Farmers Walk 2 x 60s (12kg)
Wall Sits 2 x 60s

A decent workout covering all the fundamental movement patterns & key muscles groups. Let me know if anything feels too easy or too difficult.

15 Points
Another good workout, happy keeping reps & weight the same as we now have 2 of these a week.
Yeah good idea given we’ve double the volume. Well done James!

TUESDAY

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28pts | 8 x 400s & 200s

28 POINTS

2km WU @ Easy Pace RPE: 3
8 x 400m @ Target Pace RPE: 8 (90s)
8 x 200m @ Target Pace RPE: 9 (60s)
2km CD @ Easy Pace RPE: 3

Push the pace and effort here. Work hard to make those gains. You got this!!

28 Points
Good but tough session. Had to change from where I did them last time as there was a huge puddle halfway through my first interval that was too big to run through.
New loop was a bit harder, flatter & with turns rather than an oval.
400m intervals about the same or a little slower but I think that is due to it being flat this time so I’m happy with that. The 200m the same or a bit quicker so that is good.
Worked hard & gave every rep what I had so pleased with it.
I so glad you said that as I got both sessions up on my screen and compared the two and was worried you’d be a little disappointed they weren’t quicker. But that makes sense, and to be honest, speed hasn’t been the main focus of this plan. From what you’ve said though, the fact the splits were the same does indicate an improvement in fitness. So well done James. Great work.

WEDNESDAY

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15pts | James S&C

15 POINTS
Goblet Squat 2 x 12 (8kg)
Plank 2 x 60s
Split Squat 2 x 12 (8kg)*
Glute Bridge 2 x 10
Calf Raises 2 x 15 (8kg)*
Flutter Kicks 2 x 40s
Russian Twist 2 x 45s (5kg)
Shoulder Press 2 x 10 (8kg)
Bent Over Row 2 x 15 (8kg)
Bicep Curls 2 x 15 (8kg)
Tricep Dips Dumbbells 2 x 15 (10kg)
Dumbbell Swings 2 x 15 (10kg)
Farmers Walk 2 x 60s (12kg)
Wall Sits 2 x 60s

A decent workout covering all the fundamental movement patterns & key muscles groups. Let me know if anything feels too easy or too difficult.

15pts | 45 Mins Spin

15 POINTS

*Recoveries: 30 Seconds after the 30 second reps, 60 seconds after the 60 second reps. Simples.

Coach Simon🍊 “Make a note of RPM & the resistance level so you can increase them as you do more sessions.” Recoveries in between intervals are the same as the effort. So 30 and 60 seconds easy pace.

30 Points
Strength workout felt good, had fully recovered from Monday
Peloton was a power zone class so a more constant heart rate this week rather than up & down & easier overall on my legs.
Great work James. I like the variety here, getting stronger and fitter but without that big impact on the legs from more miles. It’s great the additional S&C seems to have been fine as well.

thursday

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28pts | 80 Mins & Strides

28 POINTS

80 Mins @ Easy Pace (RPE: 3)

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

Try and keep it easy. It all depends on your current level. If slowly adding time to your long run the last 10-20 mins might be tough. Focus on good form. Do those strides and account 15 mins at the end to get them done.

28 Points
Good run tonight that felt easy throughout.
Km went by quickly & pleased with the consistency of pacing.
Enjoyed the strides as the end to put a small bit of pace through my legs.
It’s great when we have runs like that, where everything feels easy and the pace is comfortable. Nearly 10 miles banked as well which is a really great midrun long and we’ve only added an extra 20 mins. But the distance shows how important that can be. Great work James

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
Easy run felt good for the whole thing, finished with parkrun & kept it easy
Heart rate monitor was playing up this morning so heart rate data is off.
Pleased with it & felt good for the whole 10 miles
We sometimes get so caught up in our goals that we forget that one of the real benefits of training well and improved fitness is runs like this. Where we can go out for 90 mins, run a decent pace and feel great. That’s something a lot of people cannot do. So it’s always important we really cherish these runs, so I’m glad you felt so good. Well done James.

SUNDAY

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31pts | 50 Mins Tempo (M)

31 POINTS

Just an opportunity to get some more miles in at marathon pace and really dial those splits in.

25 Points
Very cold & wet race but lots of fun & really enjoyed running it with Kelle.
Just a bit over 50 mins but felt very very comfortable & strong throughout.
A good race & one we really enjoy around central london.
Even managed my cool down despite being a drowned rat & very cold.
Great way to do a training run like this and cool to run in the central London, not something I’ve had the privilege of yet, but will definitely enter one of these races soon. Thanks for sticking to the pace as well. I know how easy it is to get carried away when you pin a bib on your top. Awesome work James.