There’s a good alternative this week. The Hastings Runners Winter 5k. It would involve joining the club (£20 for the year), but once you have done that the races, including this one, are free. Will be a lot of the same faces that did Beckley. It would be shuffling a few things around, but that is fine. Let me know if you did want to do that race Sunday. But going along really well right now. If you wanted more rest days you could also combine some of the strength sessions together.

105 Points Target

110 Points Achieved

Good week. Enjoying the Tuesday sessions and had a couple of good runs later in the week

Agree. A really strong week and lots to be happy about right now. It’s good to have a regular session like the Tuesday to look forward to and we build the rest of the week around that. Honestly, just keep showing up and I think you’ll be surprised how quick you’ll get in the new year. Great work Glenn.

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

No problems

Excellent work Glenn! Keep smashing these out and you’ll get stronger.

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. Tried to push it as much as possible

Great stuff Glenn, there will always be days when some runs or sessions feel harder. As long as we work hard we’ll make those gains. Then it’s why we ease off on the easy runs and keep them at a gentler pace so we’re not working hard too often. But really well done.

WEDNESDAY

4 Points

Great work Glenn

thursday

36pts | 10K @ HM Pace

36 POINTS

2km WU @ Easy Pace (RPE: 3)

10km @ HM Pace (RPE: 6)

2km CD @ Easy Pace (RPE: 3)

If you are training for a specific time in a half marathon, getting some miles in at goal pace is key. If it’s early in your plan don’t worry too much if you’re little off pace at this stage. With the upcoming training that should improve over the weeks. In that scenario don’t give up, hold a consistent pace and RPE throughout.

36 Points

Solid morning run

Solid? Did you not see your pace. This was class. For me that’s kind of where I see your half marathon pace for a flatter one next Spring. Speaking of which, there’s a half marathon in Paddock Wood, two weeks before HHM. Quite a few of us do it. I’ve ran it 7 times maybe and I think I’ve PB’d there 5 times. It’s a bit boring, less crowd that Hastings but much much flatter. So if you wanted to chase a HM time in the Spring before doing Hastings again that is definitely one to consider. Superb running here Glenn.

FRIDAY

9 Points

Great stuff Glenn, nice to get an easy short run in from time to time, just a remind that running can be easy sometimes.

SATURDAY

SUNDAY

30 Points

Felt good, had enough in the tank to up the pace a little for the last two miles

That’s great to hear. Excellent running Glenn, another sign the fitness is improving.