• January 19th - 25th

There are key moments in each week. So the last 8 minute rep at track on Monday which is going to be horrific. And that last 3km rep on Sunday, hopefully not as bad. Those two moments will basically determine your progress this week. So when those moments arrive, embrace the challenge and dig deep knowing they are the difference makers. Enjoy. Any problems let me know.

MONDAY

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31pts | 8-3-3-2-3-3-8 Mins

31 POINTS

Recoveries: 
8 Mins – 120 Seconds
3 Mins & 2 Mins – 90 Seconds

Tough session this and the idea is to try and keep those 8 minute reps consistently at 5k pace. The first one will feel comfortable, but the last one will feel like hell. The middle part of the session is to inject some speed in the legs and induce fatigue and possibly some lactic, so you have to work hard in that final rep.

31 Points
TR 80%
Not quite there with the pace on the last couple of laps
That is the toughest session we do at track. And to be honest the quicker we are, the tougher it is to maintain pace. Take a 30 min 5k runner, they only have to maintain goal pace for 5k. You, a 20 min 5k runner, you end up trying to run 7.5km at 5k pace. So much tougher. It was clear the effort was there. So don’t take this as a negative in any way. Next week is one more big 5k session then we start focusing on 10k and half marathon pace a bit more. Still a great workout to begin the week, so well done Steve

TUESDAY

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15pts | Steve 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%
Great work Steve!! Keep smashing these sessions.

WEDNESDAY

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19pts | 50 Mins & Strides

19 POINTS

It’s important to keep the easy runs easy. Focus on good running form and low heart rate. Don’t forget your strides. Very important. 30-60 seconds recovery between strides.

TR 50%
not feeling particularly well so bailed out before I got to the front door. Planning to do Thursday run.
Sorry to hear that. But yes if feeling unwell it’s smart to rest up. If we force it then we could be out for longer. Hope you feel better soon Steve.

thursday

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14pts | 45 Mins Run

14 POINTS

The only real mistake you can make here is going too fast. Try and pick a flat route as well. Hills will push that RPE too high.

18 Points
TR 80%
Back on track. Threw in the strides from yesterday’s run.
Lovely jubbly. Great work Steve. Strides are the best.

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!”

SATURDAY

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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
TR 80%
just off the HM pace but happy with the effort level overall
It will come. keep the faith and you’ll soon find the pace. So long as the effort is there, that’s the most important thing. And it was an early start, cold and windy, all things which make it tougher. So well done Steve.

SUNDAY

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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!”