I’ve tweaked it based on our conversation but another strong week with two really good sessions and some nice easy miles thrown in there. Plus you can enjoy your drink on Saturday evening now.

166 Points Target
157 Points Achieved

Another solid week apart from the 2 miles short on Saturday.

Monday was club run and strides.

Tuesday was my birthday and rest day.

Wednesday was solid session around the village.

Thursday was an easy run with a friend and then S&C.

Friday was an easy run.

Saturday long run was a tough one. 1 mp mile and 1 easy mile short. Current plan is 7:3 per mile but ran quicker than that.

Sunday was S&C plus a little 10 minute spin late evening.

Hopefully I just squeezed in at 95% for the week to keep the streak alive.

I almost feel like a drum roll is needed before revealing your weekly total. 94.57%. Luckily we round up. So yes squeezed in nicely and to be honest you’ve been consistently above the 100% mark in recent week so nothing lost here by missing a few miles. Another strong week and the heavy night ticked off too. Well done Dan. Looking forward to meeting you in a few weeks time.

MONDAY

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22 Points
TR 68%
64′ easy minutes with strides at club run. A nice and chatty run with a friend.
Always better with mates. Well done Dan. Good start to the week.

TUESDAY

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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!”

0 Points
TR 73%
Switched Tuesday and Sunday around. Yesterday was my birthday and by the time i finished work, we got out for some Nando’s and I watch Liverpool on TV I ran out of time. Some S&C on Sunday should be fine even after a few beers Saturday night.
Happy birthday. Sounds like you had a nice day and yes cramming in the S&C would only possibly only have spoiled the afternoon. So no worries on the switch up.

WEDNESDAY

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31pts | 800s/400s/200s

31 POINTS

2km WU @ Easy Pace (RPE: 3)

4 x 800 metres @ Target Pace (RPE: 8)
120 Seconds Recovery

4 x 400 metres @ Target Pace (RPE: 9)
90 Seconds Recovery

4 x 200 metres @ Target Pace (RPE: 9)
60 Seconds Recovery

2km CD @ Easy Pace (RPE: 3)

Try and hit those target paces if you can. Don’t go off to quick otherwise you’ll burnout. Pick up the pace as the reps get shorter. Great session this. Go smash it.

31 Points
TR 85%
Tough little session as I couldn’t make the track and did this on a little 800m loop in Yaxley. Running up and down paths in the dark at speed isn’t the easiest but got it done and felt good afterwards. I was there and there abouts for the target times. Little slower on the 800 and 400s but just about okay for the 200s. Progression WU. Session completed in non carbons. (A first for me) 800s around 3:11-3:13 400s around 1:31-1:34 200s around 38s-42s CD completed.
Great work Dan. I think really good splits when you factor in the dark, route and the shoes. I think you’re probably looking at least 3-5 seconds for the longer reps for those reasons, so a lot to be happy with here. Sounds like it went well and the effort level was high which is the most important thing. Another strong workout and they all build that fitness to where we want to be.

thursday

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15pts | Dan S&C

15 POINTS
Glute Bridge 2 x 20
Hamstring Walkouts 10
Split Squat Iso Hold 10*
Leg Swings 10*
Goblet Squat 2×10 (12kg)
Kettlebell Romanian Deadlift 2 x 10 (15.5)
Single Leg Deadlift 2×8 (13 kg)
KettleBell Swings 2×10 (13 kg)
Split Squat 2×8 (13kg)
Kettlebell Bent Over Row 2×8 (13 kg)
Calf Raises 2×10 (13 kg)
Single Leg Calf Raises 2 × 15 *(10.9 kg)
Suitcase Carry 2×30s* (18 kg)
Kettlebell Side Bends 2×10* (18 kg)
Dead Bugs 2 × 10* (5kg)
Russian Twist 2x30s (12kg)
Plank 2x45s
Press Up 2×15

Give this a go and let me know how you get on. Can always tweak it going forward.

14pts | 45 Mins Run

14 POINTS

The only real mistake you can make here is going too fast. Try and pick a flat route as well. Hills will push that RPE too high.

32 Points
TR 82%
55 easy minutes with a friend. S&C completed once I got Poppy to sleep.
Great work Dan!! Another strong day of training!! Always like a bonus 10 mins as well.

FRIDAY

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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
TR 69%
As discussed, swapped today and tomorrow around. 40′ easy completed ready for tomorrows session.
Good thinking. Hope you manage a decent rest tonight ahead of tomorrows session. Well done Dan

SATURDAY

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54pts | 8 x 1 Mile On/Off (M)

54 POINTS

1 Mile @ Easy Pace (RPE: 3-5)
1 Mile @ Marathon Pace (RPE: 5-8)
x 8

A tough session and likely to be a key session in your marathon training block. RPE will creep up as the distance increases. Make sure you fuel well and stay hydrated.

TR 88%
Not a bad effort and ran to park run and back from my parents for a route. Heading out the door at 8am was a little cold and legs didn’t want to warm up to start. Managed 7x 1 mile. This side of Xmas didn’t think I needed to be heroic and glad I started slower. Didn’t put my carbons on again which is another first for me. Had a goal of around 7:30/7:40 per mile. First couple I started a little slower and built into it. Reps 6 and 7 I was working pretty hard especially on the last where my HR was up in Threshold zone. Called it a day at 14 miles where I was cold and close to my parents. Better sessions to come.
Yeah not every session is going to be perfect but sounds like a decent workout and ultimately that’s what we want in a session like this is to be working hard in those last few reps. Sounds like a nice route and good to tag parkrun on as well. But well done Dan, another solid effort with some decent points in the training bank.

SUNDAY

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15pts | Dan S&C

15 POINTS
Glute Bridge 2 x 20
Hamstring Walkouts 10
Split Squat Iso Hold 10*
Leg Swings 10*
Goblet Squat 2×10 (12kg)
Kettlebell Romanian Deadlift 2 x 10 (15.5)
Single Leg Deadlift 2×8 (13 kg)
KettleBell Swings 2×10 (13 kg)
Split Squat 2×8 (13kg)
Kettlebell Bent Over Row 2×8 (13 kg)
Calf Raises 2×10 (13 kg)
Single Leg Calf Raises 2 × 15 *(10.9 kg)
Suitcase Carry 2×30s* (18 kg)
Kettlebell Side Bends 2×10* (18 kg)
Dead Bugs 2 × 10* (5kg)
Russian Twist 2x30s (12kg)
Plank 2x45s
Press Up 2×15

Give this a go and let me know how you get on. Can always tweak it going forward.

15 Points
TR 17%
Worst hangover known to man for Sunday but was a good night so worth it. I definitely don’t miss drinking. 30 mins S&C completed followed by 10 mins on my Wattbike to turn the legs over a little.
😂 Crikey that sounds pretty grim. But glad you had a good night. Get it out of the system early in the plan. Well done for still getting this complete.