Another strong week, 130pts up for grans with some great variety thrown in there. Any problems let me know.

133 Points Achieved

Very happy with progression. Feels as if I’m on the right trajectory to peak for the Malaga HM

Another great week Steve. Thanks for the feedback!!

MONDAY

28pts | 15-10-5 Mins (10k)

28 POINTS

10 Mins WU @ Easy Pace RPE: 3

15 Mins @ 10K Pace RPE: 7

10 Mins @ 10K Pace RPE: 7

5 Mins @ 5K Pace RPE: 8

10 Mins CD @ Easy Pace RPE: 3

Recoveries: 2 Minutes

Quality 10k session. These are the runs where the magic happens.

30 Points

Enjoyed that (in a strange sort of way) Could probably have taken a second off of each lap, but not a lot left in the tank at the end.

The quicker you are the tougher this session is, as it’s harder to hold the pace for that long. But as you say, at the very worst 1 sec per lap off target, which is a fine effort and you still had a strong finish in you. Last lap was the quickest of the night. I’m very pleased. Great work Steve

TUESDAY

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

💪

WEDNESDAY

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

👊

thursday

24pts | 60 Mins Easy to MP

24 POINTS

Rather than just head out and do 60 mins easy, this goes through the gears a little and will hopefully help you improve running economy as the speed picks up a little. It’s still a light session but makes the easy runs more interesting. Best done on the flat to hit consistent paces.

24 Points

just a tad off the pace but cold, wet, windy and trying not to slip on the muddy footpath and into the Regents Canal! A Prog run none the less.

Yeah falling into a canal would not be ideal. Well done Steve

FRIDAY

SATURDAY

52pts | 7km Progression (HM)

52 POINTS

7km @ Easy Pace (RPE: 3)
7km @ Marathon Pace (RPE: 5)
7km @ Half Marathon Pace (RPE: 6)

A really good half marathon session. Slowly increasing the pace and finishing at goal pace on tired legs. Those last 7km should be tough but keep working hard to maintain that pace. You got this!!

52 Points

All good. Happy with the pace and felt in control.

Great work Steve, loving those splits. Nice to see you down there today.