Couple of good midweek sessions. Why? Well we want to make sure we don’t ignore the fast twitch muscle fibres that you’ll need to call upon late in the marathon, hence the 5k session. Then smashing out some HM speed work, makes the marathon paced sessions to come feel easier. Clever right? Thanks for the recommendation for Phil as well, he’s signing up from next week. Any problems let me know. We could potentially switch out one of the sessions for a quick parkrun if you prefer? My worry there is then following that up with the long run, hence why I keep the sessions apart.

134 Points Achieved

MONDAY

5pts | Home Legs

5 POINTS

A good home workout for the legs. No weights needed, but if you do have some that will add to the difficulty. Recoveries around 30-60s. If time is limited then combined two exercises together. So whilst recovering from squats for example you could be doing your calf raises. This could save you as much as 15 mins.

5 Points

Done and actually on Monday for a change. I assume you are supposed to do the single leg deadlift on both sides ie 6x in total?

Well done Chris. Yes anything single leg, do twice, so double the reps. I’ve got more of these in the locker now so we can make gradual progress. Any time it feels easy we can add a few more exercises.

TUESDAY

36 Points

Done. Not fun

A bit of needs must here. But frees up the option for that fast parkrun on Saturday. Sometimes it’s about building mental strength and that ability just to keep going. Which you clearly did here. Great work Chris. Also look at this way. How many runners in Hastings smashed out a 2 hour long Tuesday evening. In fact how many people did it? You’re leading the way in that respect. Which is a nice way of looking it.

WEDNESDAY

5 Points

Done

💪

thursday

27pts | 7km HM Tempo

27 POINTS

Pretty simple Half Marathon session. Just a chance to dial in that race pace again and for 7km it should feel comfortable. Don’t go faster because you can, that’s not the point of this session. Enjoy.

27 Points

Done. That was tough! Dark and foggy which didn’t make it easy but physically much tougher than I was expecting. Ended up walking/jogging the recovery 2k. 50hrs to recover before ParkRun and watch days I need 48hrs so fingers crossed!

I think when you’ve done a lot of easy pace miles, to suddenly flick the switch, especially in tricky conditions and solo, can be harder than expected. So kudos for still getting the session done and working hard. I’ll still go max pts, even with the missing CD as sounds like the RPE was a little higher than we might expect for this session. Feeling good about the recovery time, the watch often over reacts, at least mine does. Well done Chris.

FRIDAY

SATURDAY

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.

34 Points

Smashed it! Forgot to stop watch. Official time should be about 20:50. Great pacing through the wind from Finn Garlick

Finn is great. I coached him for a bit. Top bloke. A fantastic result here. And what a massive improvement from your time when you first started this plan. I will tweak the training paces as a result, but see that as a confidence boost rather than a negative. Superb running Chris.

SUNDAY

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.