20-26th April

It might not seem like it, but this is a recovery week and we drop back around 25pts, the idea being you can absorb the recent volume and then be fresh next week to kick on and train that little bit harder (125pts), so hopefully the drop in volume does help. Any issues with the schedule let me know but keep up the great work Laura. A couple of races to look forward to next week.

104 Points Achieved

MONDAY

3pts | Stretches

3 POINTS

A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.

23pts | 4-3-2-1-1-2-3-4 Mins

23 POINTS

Recoveries:
90s except for 1 min reps which are 60s

Really push that pace here, especially on the 2s and 1s. A chance to really improve your pace and bring that 5k time down. Let’s do this!

26 Points

Did Tuesdays session as well as I don’t train on physio days which is tomorrow. That session was the best I have done a session in a long while the first two reps felt comfortable and I was having to hold myself back I went for it on the two min and one min reps to see what happened as I was feeling good and did almost exactly the same paces coming back up the ladder. The last rep was tough but I alway felt that the pace was going to be hit. When you consider I did a few jumping events and jogged a 800m (3:05) to get the team some points in the first track meet of the year to do this session on slightly tired legs is a huge boost. Did the mobility work as well. It will be interesting to see if my physio notices the difference tomorrow I certainly feel less in need of a session than normal and it’s a week longer than normal between sessions.

Loving the positivity right now. I think your training is much better than when you came to me. Yes you are working hard, but that’s the point, but you’ve counteracted that by slowing down the easy runs and now it feels like you are feeling the benefits. We always want that last rep to feel tough as it replicates how the final km of a 5k should feel. Awesome work Laura and hopefully the physio does notice the improvements.

TUESDAY

WEDNESDAY

3pts | Stretches

3 POINTS

A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.

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.

15 Points

Made a mistake with route on tonight’s run started up a hill I have only ever run the other way and hadn’t realised how long it actually is heart rate went higher than I wanted here and never really went back down to where I wanted it to be this run. Effort and pace felt right though. Legs felt good on the run and in stretches, physio went well yesterday quads still tight but nowhere near as tight as the previous block and everything else is feeling good. In other news I have a Manchester marathon place, after hearing good things I have decided to give it a god next year.

Oh wow. That’s fabulous news. One of my other runners just entered too and is going to try to get GFA there. Definitely something I think you are capable of achieving if London is on your radar. Even had a runner fly over and do Boston this week too having bagged GFA last year. So it’s starts to open lots of doors potentially. I’m getting ahead of myself here 😂 You make a good point about the route and sometimes it’s important to ask yourself how easy do I need today’s run to be? I did quite a lot of hills on my easy run this week and HR did go too high at spells but I’m ok with that. As long as the majority of the run is easy.

thursday

24pts | Progression Run (KM)

24 POINTS

2 Km WU @ Easy Pace (RPE: 3)

1 Km @ Marathon Pace (RPE: 5)
1 Km @ Half Marathon Pace (RPE: 6)
1 Km @ 10 Mile Pace (RPE: 6)
1 Km @ 10K Pace (RPE: 7)
1 Km @ 5K Pace (RPE: 8)
1 Km @ 3K Pace (RPE: 9)

2 Km CD @ Easy Pace (RPE: 3)

A challenging but rewarding session where you can experience what it feels like to run at different paces.

24 Points

Long overdue bad session Mp-10k felt really comfortable then I turned into what felt like a wind tunnel and trying to get to 5k pace wasn’t happening. I felt like I was working really hard but just wasn’t going anywhere. This was a 1.5k stretch the only positive when I got it the end of this road and got out of the wind I did slightly pick up the pace but no where near what it should have been. To be honest even in perfect conditions not sure I had the last two paces today i suspect I would have been around 4:20 -4:25 not feeling as fresh as I did on Tuesday. I will be pleased when this incessant wind stops. It’s a problem with village life.

Progression runs can be hit and miss. And picking up the pace can be really challenging, especially if conditions are not great. The good thing is I have hundreds of sessions in my library to choose from so no need to be doing these if they don’t work out. And I just checked the plan and it was the only one in there. It’s like golf, some days we have a bad round for no reason, even when on top form. Same with running. Move on and who knows, the next might be your lowest round ever.

FRIDAY

3pts | Stretches

3 POINTS

A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.

8pts | Gym Legs/Core L1

8 POINTS

A good all round session to work the legs and core. You should have built up to this fairly gradually, so don’t dive in head first as you want to take your time building your strength. Be sensible with the weights to begin with.

If short on time combine 2 exercises together (superset) them to save on the recoveries. Ideally one leg exercises and one core exercise where possible. Eg squats and planks.

21 Points

But of tightness following yesterday’s wind battle but 60mins of easy running should fix that. Seeing some improvements in the core and calf strength. Re the marathon next year I think GFA has to be the ambition with the right approach I think it’s possible and I would love to qualify for London and not leave it to chance

For me a 20 min 5k translates to a 3:30 marathon. Obviously that won’t work for every runner, but if you get that 5k time down this summer it will set you up really well to run a sub 3:38 which is currently GFA. It’s a fantastic goal to have. Well done on today’s easy run.

SATURDAY

18 Points

55 mins as this was all I had time for before officiating. Most very easy and chatty until I got to the end of parkrun and got carried away. Body felt good today terrain was very challenging at the parkrun.

No worries, the extra push at parkrun will have made up for the lost 5 mins so that’s fine. Hope the officiating goes well. Well done on a strong week 💪 Back up to 100% of over training which is a great start to the plan.

MONDAY

3pts | Stretches

23pts | 4-3-2-1-1-2-3-4 Mins

TUESDAY

Rest Day

WEDNESDAY

3pts | Stretches

12pts | 40 Mins Run

thursday

24pts | Progression Run (KM)

FRIDAY

3pts | Stretches

8pts | Gym Legs/Core L1

SATURDAY

18pts | 60 Mins Run

SUNDAY

Rest Day