• 6th-12th April

No track Monday cos it’s bank holiday but a few of us are likely to meet up and do a few 200s if you fancied that, plus it’s low volume ahead of Wednesdays race which is exciting. Then the weekend some slower runs (ideally some on the trails) is good prep for the ultra. Any issues let me know but let’s bank another solid week.

112 Points Achieved

MONDAY

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20pts | 16 x 200

20 POINTS

2km WU @ Easy Pace (RPE: 3)

200 Metres @ Target Times (RPE: 9)
60 Sec Recovery
x 16

2km CD @ Easy Pace (RPE: 3)

A real opportunity to work on both speed and good running economy. Train faster to race faster. Love 200s. Go get ’em!

20 Points
Didn’t run but done this exact run on Tuesday
Some crazy pace on Tuesday. You’re probably be fine as you’re young and will recovery quickly but ideally we always want to avoid doing back to back tough sessions (on consecutive days). When we do a tough session we create small tears in our muscle fibres which then time to heal. If we then do another tough session before that repair has happened we increase the risk of injury. Given the race is in the evening you should be fine, but just something to be wary of going forward. Hopefully the legs feel fine this morning. Well done Shain

TUESDAY

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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!”

Done Mondays run today. Felt super strong throughout the run even with the heat. Bring on tomorrow
Nice, see feedback for yesterday, but glad you feel good. Wednesday should be fun.

WEDNESDAY

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26pts | 5K Race

26 POINTS

I’m a big fan of consistent splits. With any race avoiding getting swept away with the crowds is key, so focus on that early pace and hold back, settle into a rhythm. Km 4 is often the hardest, so zone in on 4 and dig deep. You got this!

26 Points
Felt really good with this run. 3.5k in my heart rate spike up 20 beats per minute so didn’t go past Lewis and just used him to tug me in that last little bit. Feel like I’ve got more in the tank especially if it’s not as hot and not overcoming the end of this cold.
Fantastic performance and I think it further highlights your potential. I’ve gone through my life always striving to be the best at whatever I do, right now I want to be the best coach I can be. I understand it’s going to take a lot of time (5,10, maybe even 20 years), but I know if I continue to learn, work hard, anything is possible. I say this because if you have that mindset, and want to be great at this sport, then I think there is a lot you can achieve. But we just need to be smart and not try and get there too quickly. That’s where the feedback will continue to help as we can keep tweaking the plan to keep pushing you and helping you become the runner you want to be. Brilliant work Shain, so excited to have this opportunity to help you on your journey.

thursday

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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!”

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!”

12 Points
Done an easy 5 miles today. Body felt great. Legs feel strong even after the two hard sessions back to back. Can’t wait for tomorrow’s 2 hours. 1:30-1:40 before parkrun is the plan and then do parkrun easy.
Nice, good to flush the legs out if you felt good. Really hope the long run goes well. You will be half way through as I’m writing this feedback.

SATURDAY

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36pts | 120 Mins Run

36 POINTS

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

36 Points
14k done before parkrun and a sub 20 5k parkrun. Aimed to run back with my dad but he couldn’t run back home so walked 3.5k back. Would have been 2 hours if that was the case. But was just over 1:30 hours. Legs felt sloppy first 4K but woke up from then onwards. Very enjoyable run today. Done a 30 minutes easy this evening to make up for the 30 minutes short👌
Ah that makes sense about the extra 30 mins. Quality running Shain.

SUNDAY

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18pts | 60 Mins Run

18 POINTS

Keep that RPE down. You want to be able to run and chat, speaking of which, joining a group can add to the enjoyment here.

18 Points
60 minutes nice and easy. Another really enjoyable run. Went through Church in the woods and Alexandra park, surprised with how far I can run in the hour. Legs again feel solid and nothing ached.
Nice. A really good weekends work. I think if you get the pace right for the easy runs, you’ll be amazed long term how many miles you can run in a week. Some of the top guys do 100+ miles each week, not that I think that is necessary personally, but they do it. Don’t worry, I’ll never make you run 100 miles in a week 😂