So a few things to point out. No need for legs S&C this week. It is the end of this first plan. Really hope you want to continue, at least til HHM. Give me the nod and I’ll get cracking on the next plan. There is also scope for a week off, but perhaps if you feel you’re ready to keep training, we can bank that, often at this time of year illness creeps in somewhere, so having a week off banked can help if that does happen, hopefully it won’t. Any issues let me know but keep up the great work Glenn.

110 Points Target
113 Points Achieved

Good solid week, finishing with a strong solo park run. Might get a chance to a proper parkrun next Saturday, so will try not to over indulge at Christmas 🙂

Another excellent week Glenn. Loving the consistency. That’s what it’s all about. Bit unlucky you’ve not had the opportunity to run a parkrun in recent weeks as I’m sure you’re in PB shape. Keep doing what you’re doing and those improvements will continue.

MONDAY

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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
TR 100%
Great start to the new week Glenn. Let me know if these get too easy.

TUESDAY

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26pts | 8 Mins & 60s

26 POINTS

Recoveries: Take 2-3 mins after the 8 min rep and 60s in between the 60 second reps.

A tough 5k session and the challenge is to see if you can hold your 5k pace in the 2nd 8 min rep when the legs are tired and you’re feeling fatigued.

26 Points
TR 95%
Good session. Was able to hit 5k target time for the first and last 8 minute reps.
Great work Glenn. Another strong session. I might need to tweak your targets paces a fraction though looking at the data. But that’s a good sign the fitness is improving.

WEDNESDAY

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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!”

TR 100%
Nailed this! Needed it after Tuesday’s efforts, muscles felt very stiff
It sounds silly, but resting up on the rest days is important. So glad you managed to get some recovery.

thursday

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36pts | 120 Mins Run

36 POINTS

Long runs are key. Fuel and hydrate well & join a group if you can.

36 Points
TR 90%
Moved this to today as won’t be able to do two runs this weekend. Nice run around town at a steady pace
No worries, always happy for you to move these around if need be. Good to tick it off nice and early. Great work Glenn.

FRIDAY

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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.

14 Points
TR 80%
Excellent work Glenn.

SATURDAY

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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!”

SUNDAY

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30pts | parkrun & Strides

30 POINTS

parkrun is the best!!! Every Saturday at 9am. A great opportunity to push our effort levels and run alongside other people. Make sure you get there nice and early for your WU & Strides. I normally aim for 8:15 to give myself plenty of time.

30 Points
TR 95%
Slight wind on the way out but made up time on the turn. Maybe close to an unofficial parkrun PB.
I think with the right conditions the PB is coming. Just need to be patient for the wind to be down. But I feel like the fitness is there now which is great to see. Excellent work Glenn.