• February 2nd - 8th

Some great sessions in there this week. I love 200s. I think those sessions really took my running to another level. If you wanted to join us Tuesday instead that is an option. Then we have one of my favourite sessions on Thursday followed by a decent long run. Right in the peak of this plan. I’m excited. Keep up the great work Chris.

MONDAY

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5 Points
Done Weds
💪

TUESDAY

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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
Done Friday. More like 185metres but did 22 times so tick!
💪

WEDNESDAY

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5pts | 15 Mins Core (S&C)

5 POINTS

Recoveries: Just 30s between sets. Take a little longer if you start to find it tough.

A really quick 15 minute core workout!! Click on the exercise to view the workout

5 Points
Done Weds
💪

thursday

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33pts | 5K Marathon Pace/5K HM Pace

33 POINTS

2km WU @ Easy Pace (RPE: 3)

5k @ Marathon Pace (RPE: 4)
5k @ Half Marathon Pace (RPE: 6)

2km CD @ Easy Pace (RPE: 3)

A good session to mix up paces. WU & CD very important to slowly build the pace. A flat route is ideal here if you can.

33 Points
Done Tuesday
Great to see you out there Chris

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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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
Done
👊

SUNDAY

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42pts | 140 Mins Run

42 POINTS

140 Mins @ Easy Pace (RPE: 3-6)

Keep the long runs at a low effort level. Obviously the longer the time wears on the harder the run will become. Make sure you hydrate and take fuel with you.