You can always combine 2 of the S&C for an extra day off. But another really consistent week. Keep showing up, working hard on those Tuesdays and at parkrun and those times will continue to tumble.

105 Points Target

Good week. Sunday run felt great!

MONDAY

3pts | 10 Mins Arms (S&C)

3 POINTS

Get those guns firing! Take 30 seconds recovery between sets.

4pts | 12 Mins Core (S&C)

4 POINTS

A really quick 12 minute core workout!! 30s recovery between reps. Click on the exercise to view a Tutorial.

7 Points

Great work Glenn. Strong start to the week.

TUESDAY

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

23 POINTS

10 Mins WU @ Easy Pace RPE: 3
4 Mins @ 5K Pace RPE: 8 (90s)
3 Mins @ 5K Pace RPE: 8 (90s)
2 Mins @ 3K Pace RPE: 9 (90s)
1 Min @ 3K Pace RPE: 9 (60s)
1 Min @ 3K Pace RPE: 9 (60s)
2 Mins @ 3K Pace RPE: 9 (90s)
3 Mins @ 5K Pace RPE: 8 (90s)
4 Mins @ 5K Pace RPE: 8 (90s)
10 Mins CD @ Easy Pace RPE: 3

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

Good solid session

Well done Glenn. Decent pace again today. All about staying consistent. Those that turn up week in week out are the ones who make the progress.

WEDNESDAY

4 Points

Excellent work Glenn!

thursday

30pts | parkrun & Strides

30 POINTS

parkrun is the best!!! Every Saturday at 9am. A great opportunity to push our effort levels and run alongside other people. Make sure you get there nice and early for your WU & Strides. I normally aim for 8:15 to give myself plenty of time.

30 Points

Moved the 5k to today as can’t do Saturday. Did the park run course in good time

No worries at all. Yeah I saw that pop up on Strava and thought “What’s this?” but then it dawned on me what you said. That’s two excellent runs in the space of 3 days which is great to see. Excellent work Glenn.

FRIDAY

18 Points

Felt a little stiff from yesterday’s run so was a bit of struggle. Had to squeeze it in before work which is never nice! :)

I must admit I’m not an early morning running so the thought of that sounds grim. Obviously bringing parkrun forward a few days means you’ve done those two hard sessions early and this was the result, a bit of stiffness there in the legs. So always something to bear in mind when you are forced to move runs. But really well done. Finding time to get these runs done is brilliant and you’ll soon reap the benefits.

SATURDAY

SUNDAY

27pts | 90 Mins Run

27 POINTS

90 Mins @ Easy Pace (RPE: 3)

Keep this nice and easy. Focus on good form & efficient running economy. RPE should be around the 3/10 which means you can run and chat.

27 Points

Felt really good today after a proper days rest. Nice circuit of the town in good time

Great to hear and if we get the right balance in the training and the fitness continues to improve you’ll find runs like this will begin to feel easier. There is a Sunday morning group who go out for 90-120 mins at 7:30am. Not Hastings Runners but it’s led by a chap who I coach and they are really friendly. So if any point you wanted to join them, let me know, they run at your pace (9 min miling) so would be ideal. But excellent work Glenn.