• December 1st - 7th

A really good week. Not sure how flexible the swimming is? But perhaps if the option is there bringing that forward a day or two would be wise as Sunday you’ll likely to be tired after the race. Working at a decent level now at 130pts. But hopefully still feels achievable. Any problems let me know.

130 Points Target

MONDAY

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6 x 4 Mins

25 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

4 Mins @ 5K Pace (RPE: 7-8)
2 Min Recovery
x 6

10 Mins CD @ Easy Pace (RPE: 3)

Try and dial in your 5k pace here. I see a lot of runners going off too quick in the first few reps. So keep an eye on your pace, as those early reps should feel strong. It’s towards the end you’ll need to dig deep to maintain the pace. Let’s do this 💪

25 Points
TR 60%
4:30 avg pace for 4min splits, happy with that and finished slightly stronger.. not sure what my 5k time would look like now but would be interested in testing it soon as it would be nice to pb! Currently pb is something like 24:08.. thanks for standing out in the cold and wet for over an hour!
Really impressed with that tonight. I think that’s probably the best I’ve seen you run at track because you were so consistent with those lap times. That’s a good indication the pace is there as reckon a 5k PB is on the cards during this plan. I’d say keep an eye on conditions and when we get a good Saturday I can always add it into the plan. Great work Mitch. Always a pleasure. I’ve learned to dress well and 3 pairs of trousers including long johns and waterproofs kept me nice and warm 😂

TUESDAY

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Rest Day

0 POINTS

0 mins @ RPE 0-1

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

WEDNESDAY

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CrossFit

15 POINTS

A good way of getting in some strength work but also some additional cardio!

30 Mins Swim

9 POINTS

30 Mins Swimming @ Easy Pace (RPE: 3)

Enjoy. Swimming is a great alternative to running and probably the best form of cross training.

28 Points
TR 70%
Well well well, its Wednesday again. Crossfit involved some light barbell front squats and a 10min max calories on the row erg. Swim was 6 x 200m with last 50m sprint and then 5 x 100m with first 25m sprint to try and recover before the sprint again. Both great sessions and enjoying this week a great deal!
Absolute quality day of training. The Swim sounds fun and good to get some intensity in the pool as well rather than just steady laps. You can’t beat basis compound leg exercises like squats and deadlifts. Brilliant for runners and underused. Excellent work Mitch!! Some bonus points thrown in as the swim was done at a higher RPE.

thursday

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45 Mins Spin

15 POINTS

45 Mins @ Varied Intensity (RPE: 3-9)

A great way to get the heart pumping to some banging tunes. Have fun 😁

15 Points
TR 70%
A really fun workout today that had a bit of everything in it. Feeling really good this week and keeping the calories under control too!
Fantastic. Loving the positive feedback. Exercise and good diet can have some a positive effect on our mental health as well. Keep it up Mitch, edging closer to that 100% club.

FRIDAY

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SATURDAY

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CrossFit

15 POINTS

A good way of getting in some strength work but also some additional cardio!

90 Mins Bike

9 POINTS

90 Mins Cycling @ Easy Pace (RPE: 3-5)

A good way to add some extra cardio with the reduced impact and lower training load.

TR 65%
So I was at the Port Lymne Xmas lights last night and didnt have time for Crossfit so moved it to this morning. Good session actually but slightly difficult (28mins im zone 4). The 90min z2 bike felt nice and easy at 205watts not too bad at all, which suggests im improving there, I expected my hr to start climbing near the end, but it stayed comfortably around 130. Looking forward to tomorrow although we will see about PB, im feeling quite pooped now :)..

SUNDAY

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30 Mins Swim

9 POINTS

30 Mins Swimming @ Easy Pace (RPE: 3)

Enjoy. Swimming is a great alternative to running and probably the best form of cross training.

10K Race

45 POINTS

2km WU @ Easy Pace (RPE: 2)
8 x 100 metres Strides (RPE: 9)

10km @ 10km Pace (RPE: 6-8)

2km CD @ Easy Pace (RPE: 3)

Control what you can. The warm up, strides, getting the early pace right and staying positive when it gets tough. You got this!! If it’s a hilly route do your research.