4-10 May 2026

Decent gig Sunday. I’ve done these sessions with the long run group in the past. If going faster than the others just loop. If the route is particularly hilly focus on RPE or Heart Race rather than pace. But it’s good to mix it up and have that variety in the training. Any questions just ask. Keep up the strong work Martin.

91 Points Achieved

MONDAY

TUESDAY

24pts | Ramp Up 4-3-2-1

24 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

4 min @ 5k Pace (RPE: 8)
2 min recovery

3 mins @ 3K Pace (RPE: 8)
90 secs recoveries
x 2

2 mins @ <3k Pace (RPE: 9)
90 secs recoveries
x 3

4 x 1 min @ All In (RPE: 9)
60 sec recoveries
x 4

10 Mins CD @ Easy Pace (RPE: 3)

Always a favourite with the team! Keep that first rep at 5k pace and then start to ramp up that speed. Enjoy!

24 Points

Good session that. Speed was ok even though i felt q bit tired after the weekend. Excited to see if that 5k comes down at all! Left my jumper at the bench too but when i went back it was gome. I dont suppose you picked it up for me?

Pace was great. 4:07 per km which is sub 21 pace so it’s coming down. Love the effort too. Yes I do have your top. Wasn’t sure who’s it was so took it with me. I can either hold onto it until next week or drop it off to you some point this week. Great session though Martin.

WEDNESDAY

22 Points

All done. Not sure i have been doing strides correct. Can you confirm how they are meant to be done pls! Thanks for the jumper back :)

Jan did mention she bumped into you (https://pbrunner.co.uk/tips/strides/) So max 90% effort but that is still quick and not far from a sprint, but definitely not a sprint. So you build up for 10-15 metres first and slow down at the end, with the middle 70-80 metres being 80-90% speed. Mainly focusing on good form. No worries on the top.

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

SUNDAY

45pts | 4 x 3km @ HM Pace

45 POINTS

2km WU @ Easy Pace (RPE: 3)

3km @ HM Pace (RPE: 6)
1km @ Easy Pace (RPE: 3)
x 4

2km CD @ Easy Pace (RPE: 3)

Go smash this one!!! A chance to get comfortable running at your target half marathon pace. Try not to go too fast in the early reps when it feels fairly easy.

45 Points

All done. Bombed it though. Stopped a few times, middle reps were crap with pace. Shame as was looking forward to it but didnt do well.

I think you’re being a little hard on yourself. 10 of the 12 km splits look good to me and probably average on or below your target pace. The other two whilst a bit slower you kept trying in what was warm conditions out there. Sometimes it’s about effort rather than pace as well, and clearly a session like this will make a big difference. When you consider 60 mins easy is only worth 18pts. To do a session like this (45pts) it’s going to be demanding, and the more of them you do, the better you will become. So given it’s one of your first attempts at a session like this, I’m feeling really positive. Great job. Onto the next.