27th April - 3rd May

Getting some decent mileage in the bank this week as we start to build up with the Pier to Pier the long term goal. Keep those easy runs at a lower heart rate and don’t be afraid to slow down. Even walking tough hills is not a failure as our heart has no idea if we are walking or running. We get more benefits from training at a lower HR in the easy runs, so always bear that in mind. Hopefully see you Tuesday for a quality speed sesh.

99 Points Achieved

MONDAY

TUESDAY

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!

23 Points

Enjoyed that. Felt fast and strong. Brutal last 2 reps. Cheers ted

😂😂😂 Favourite bit of feedback for a long time. Thanks for making me laugh. Honestly really impressed. One of the toughest things as a coach is when you have runners who just don’t have that determination to work hard in the key moments. You’ve got that. And that excites me, because it shows you give a shit and I feel if you are patient, keep working hard then this is just the start of something great for you. Awesome session Martin.

WEDNESDAY

22 Points

All done. Had to catch up and find a group due to lateness!! Hr still a bit too high. What hr should i be aiming for on easy runs? Strides done too.

Assuming the watch is accurate probably somewhere in the region of 130-140 and below. As you fitness improves you should find the HR starts to come down. But as soon as hills are included it will shoot over that. I wouldn’t obsess about it too much right now but it’s good to have that awareness of how hard you are working. Glad you managed to catch up with a group though. And well done on the strides.

thursday

10pts | Home Legs

10 POINTS

A good home workout for the legs. No weights needed, but if you do have some that will add to the difficulty. Recoveries around 30-60s. If time is limited then combined two exercises together. So whilst recovering from squats for example you could be doing your calf raises. This could save you as much as 15 mins.

FRIDAY

SATURDAY

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.

12 Points

All done. Had to do a very gentle jog to keep that hr to the 140 range so pretty slow and boring.

It’s almost a skill to run at the right pace for these easy runs, and you’re right it can feel slow and boring. But it means you can do more, which in turn builds endurance and also you’ll recover quicker for those key sessions. Great work Martin.

SUNDAY

42pts | 140 Mins Run

42 POINTS

140 Mins @ Easy Pace (RPE: 3-6)

Keep the long runs at a low effort level. Obviously the longer the time wears on the harder the run will become. Make sure you hydrate and take fuel with you.

42 Points

All done. Nick slappes some lovely hills in there so hr nowhere near 140 lol. Good luck / well dkmone for worthing. Ive seen lucy n lou had good runs!

Yeah nowt you can do about HR when the hills are that tough. Awesome work on getting the time done though. And cheers, really pleased with how my run went today, Another strong week Martin.