Keep an eye on that forecast. If it’s favourable for Saturday and you have the availability then I’d recommend switching out the 200s for parkrun. I feel that PB is close, but no point picking a really windy day to attempt it. Wait for the better conditions and in the mean time we can make further gains. Any problems with the schedule just shout. Keep up the great work Glenn.

110 Points Target

110 Points Achieved

Lots of hard work this week. All good though

Another great week Glenn. There’s no getting away from the fact it will be tough at times, but that’s how we make the progress and why it feels so god damn good when we do hit our targets and PBs because we know we’ve worked hard to achieve it. Were it easy it wouldn’t feel anywhere near as rewarding. So keep it up Glenn, I know that parkrun PB is close, when the right conditions come your way.

MONDAY

3pts | 10 Mins Arms (S&C)

3 POINTS

Get those guns firing! Take 30 seconds recovery between sets.

4pts | 12 Mins Core (S&C)

4 POINTS

A really quick 12 minute core workout!! 30s recovery between reps. Click on the exercise to view a Tutorial.

7 Points

All good

Excellent start to the week Glen

TUESDAY

26pts | 8 x 2 Mins Hill Reps

26 POINTS

Big session this! But ideal if you have a hilly race coming up. Focus on good form and don’t go off too hard in rep 1, let the hill make it tough. Good luck! You got this. Run tall & proud.

26 Points

Good, tough session. Managed to get a bit further on the last few reps

Great work Glenn. I think that’s the key with that session, set yourself those little targets and then push hard and the end. There’s normally always a bit more in reserve that we think and that can be very handy towards the end of a quick parkrun. Smashed it again though.

WEDNESDAY

4 Points

Great job Glenn 💪

thursday

28pts | 24 x 200 Metres

28 POINTS

2km WU @ Easy Pace (RPE: 3)

200 Metres @ Target Times (RPE: 9)
60 Sec Recovery
x 24

2km CD @ Easy Pace (RPE: 3)

A real opportunity to work on both speed and good running economy. Train faster to race faster.

28 Points

Think this is my least favourite one. Really hard work, think I averaged out at 46 seconds per 200 metres which is target pace

Oh dear. I love this session. I suppose we are all different. If I do set it again, just remind me how much you disliked it and I can always find an alternative. It will really help though as you’re running at pace there which we don’t get to run at very often. So great work Glenn. Big gains made here. I appreciate the honest feedback though as I do want the training to be enjoyable as well.

FRIDAY

36 Points

Switched this from Sunday as I won’t be able to squeeze it in. Nice pace around the town

Well done Glenn. Super easy at parkrun tomorrow though if you are there, as that’s 2 tough runs in 2 days now and doing 3 would be too risky. Something 26-28 mins would be ideal. I know it’s always tempting to go quick, but only needs one mistake like that and injury can strike. Great work on the 2 hour run.

SATURDAY

9 Points

Couldn’t get there for the actual parkrun so did the course a little later in the day at a much more leisurely pace

Thanks for running easy. It was ideal conditions Saturday, but I think that would have left you frustrated that we had an easy one in the plan, as you would have been desperate to run fast 😂

SUNDAY

Good to see the energy levels so high.