I know you mentioned you are going away, but have set the schedule as if you would be here. So let me know if you need to tweak it over the next two weeks or so. I don’t want to be the one that spoils a holiday “Sorry luv, gotta run cos the coach says so” 🤦‍♂️😂 So do what you can.

87 Points Achieved

MONDAY

TUESDAY

20pts | 5-5-3-3-2-1 Mins

20 POINTS

10 Mins WU @ Easy Pace RPE: 3
5 Mins @ 5k Pace RPE: 8 (120 Secs)
5 Mins @ 5k Pace RPE: 8 (120s)
3 Mins @ 3K Pace RPE: 8 (90s)
3 Mins @ 3K Pace RPE: 8 (90s)
2 Mins @ <3K Pace RPE: 9 (90s)
1 Min @ <3K Pace RPE: 9 (90s)
10 Mins CD @ Easy Pace RPE: 3

A good speed session and a chance to increase pace as the reps get shorter. Work hard and enjoy!

20 Points

Done albeit on a tredmill. Paces look dodgy but heartrate was there. Niggles seemed ok.

Great work. So much respect for finding the time and determination to do this while on holiday. The treadmill can give some pretty weird readings so the most important thing is we work hard. Well done Martin. Hope you’ve got some sunshine wherever you are.

WEDNESDAY

22 Points

All done. Felt nice and easy

That’s exactly what we want from these easy runs. Most of the time we want to be working at a low HR, but them when we do put the foot down for an efforts, we work hard. The less stuff in between those extremes, the better. Great work Martin

thursday

FRIDAY

10pts | Home Legs

10 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.

All done. Couple of calf burners in there! Coulsnt do the crab walks though as no bands

No worries about the crab walks. I think the fact you felt the calfs like you did highlights the potential to get stronger �� Great work Martin

SATURDAY

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.

Travel day and calfs were in bits so skipped! Bit of an ache in left knee when sat bent for awhile

Ok, lets monitor this as perhaps we need to ease back on the target for a few weeks, just to build up a bit slower. I’ll wait and see how you feel this week and make the changes if need be.

SUNDAY

36 Points

Completed on tredmil. Nice and easy hr… very boring. Knee not so bad when running. Calfs feeling better too!

That’s good news. Impressed that you managed to get this done. I think the tightness is just the muscles way of saying “what the fuck is going on here, why are you making us work so much now?” So once they get used to their new workload, they will stop whinging and things should feel better. Well done Martin.