Building the training in a sensible smart way. Laying the foundations to get you back running well and then so we can kick on and really push even harder. So plenty of easy miles this week with track the opportunity to really ramp up that RPE. 96 second laps are the target. I would suspect that’s a big ask in the 8 minute rep but for the others see if you can hold that pace. Keep up the great work Steve

105 Points Target

MONDAY

Loading...

8 4s and 2s

26 POINTS

Maintaining your current 5k pace will get progressively more challenging as a session unfolds. So breaking it down in this nature should allow you to maintain that pace for the whole session.

26 Points
TR 85%
Hard work towards the end but certainly felt as if there was a bit more speed in my legs
Such a big improvement on last week, I was so impressed. To hit those paces so soon was brilliant. Great to have a bit of company too as I know that makes a big difference but that highlights that you’re still running at a strong level right now. I really find the lap times helpful and use that as my focus and motivation on the track. Awesome running Steve.

TUESDAY

Loading...

Steve S’s S&C

15 POINTS
Glute Bridge 2 x 10
Squats 2 x 15
Plank 2 x 40s
Reverse Lunge 2 x 10
Dead Bugs 2 x 10
Press Up 2 x 10
Side Planks 2 x 20s
Calf Raises 2 x 10 (5kg)
Bent Over Row 2 x 10 (5kg)
Shoulder Press 2 x 10 (5kg)
Wall Sits 2 x 30s
Farmers Walk 2 x 60s (8kg)
Kettlebell Romanian Deadlift 2 x 10 (8kg)
Russian Twist 2 x 30s

If you’ve not done a great deal of S&C lately then keep it light at first. We can always progress it over the months. This will be a key part to getting that long term goal. We want you to be in the best shape of your life when toeing the start line in 2027. Click on any of the exercises to view a video Tutorial.

15 Points
TR 80%
Great work with these Steve, keep me posted with your progress on these.

WEDNESDAY

Loading...

50 Mins & Strides

19 POINTS

It’s important to keep the easy runs easy. Focus on good running form and low heart rate. Don’t forget your strides. Very important. 30-60 seconds recovery between strides.

TR 80%
Nice easy run with the Wednesday Horntye group. No strides but will add those to tomorrow’s easy run
Well done Steve. Nice to run with the club, especially such a good turnout for the Xmas lights. If you can add those strides to the next run that will help.

thursday

Loading...

30 Mins

9 POINTS

Nice and easy. Smile, relax and enjoy. Love life!

13 Points
TR 70%
30 mins easy + strides from yesterday
Awesome work Steve, well done for fitting in the strides as well.

FRIDAY

Loading...

Rest Day

0 POINTS

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

SATURDAY

Loading...

120 Mins

36 POINTS

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

36 Points
TR 80%
Very easy pace as quite a hilly route. Very nice couple of hours. Just me and Joni Mitchell
I didn’t know Joni Mitchell was a local runner 🤦‍♂️ (sorry). But well done Steve, keeping these ones easy is a good idea. Mitch (who comes to track) lives up the road in Northiam and does some easy weekend runs. Might be a possible training buddy at some stage if you wanted me to try and connect you are reach out?

SUNDAY

Loading...

Rest Day

0 POINTS

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