January 5th - 11th

Two big sessions this week, especially at the weekend. That’s going to be tough, but a great half marathon session. On Monday focus on those 1:36 laps. No need to go any quicker than that. Any issues let me know, but now we are working at a decent level.

120 Points Achieved

At this point the RPEs seem about right. I’ve always put great store in the benefits of running to a perceived effort level rather than just using miles run as a useful metric. My heart rate is sluggish in the very cold conditions we have at the moment and also with increasing age your Max HR drops. In perfect conditions and after an extremely hard session it may get to 175. It used to be 210 back in the day.

Great week Steve, hitting those numbers perfectly. Wow. 210, that’s impressive. Yeah I’m lucky if I get above 180 these days. It’s about finding what works best for you in terms of the data and all the “training points” is done to RPE so I’m a big fan for that. Keep up the excellent work.

MONDAY

28 Points

TR 70%

In expectation of track not usable this evening I did the session on the PR course. Very good running conditions but struggled with the pace a bit. Felt bit sluggish all round – glad I did it though.

Love this. Forward planning. Great job Steve. Always much harder to hit the pace doing it solo and in harder conditions, so don’t worry about that on this occasion. We know from recent weeks the pace is there. Just pleased you were able to get it ticked off.

TUESDAY

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%

Yes Steve, great work. Keep ticking these off. There is always scope for a 2nd one of these per week eventually if you want to add to the strength. But for now, 1 is fine.

WEDNESDAY

19 Points

TR 80%

All good

Well done Steve.

thursday

15 Points

TR 80%

Well done Steve. some pretty bad weather today.

FRIDAY

SATURDAY

5km/2x1km/5km HM

43 POINTS

*Recoveries: 3 Mins After the 5km Rep
2 Mins after the 1km Reps

The key to this session are the 2 x 5km at half marathon pace and appreciating how different the pace feels at the start of a race compared to the end. That first 5km rep when fresh should feel relatively comfortable. But the last one, because of the quicker reps in between is going to feel very tough. Don’t worry so much if the 10k pace is a little off, but work hard on those reps.

43 Points

TR 80%

Managed to nail the HM and 10k paces. Needed to add in bit of extra recovery time to allow lungs to recover from the cold air.

Quality session Steve. Some very good splits too. It’s when you see at the end you’ve done 10 miles in 75 mins that you realise just how good these type of sessions are, albeit with some rest in between. Was the RPE about right? (can comment on the weekly feedback)….as HR looks nice and low to be fair. Might just be the watch given slightly false data, not that it matters, but I do often look these days just to check.

MONDAY

8-6-6-4-4

TUESDAY

Steve S’s S&C

WEDNESDAY

50 Mins & Strides

thursday

50 Mins

FRIDAY

Rest Day

SATURDAY

5km/2x1km/5km HM

SUNDAY

Rest Day