I do enjoy these recovery weeks. There is the option to swap parkrun for a 90 mins easy run if you prefer. But often keep the quality in there and reducing the mileage is a good way to treat these lighter weeks. Any problems let me know. Keep up the great work Glenn.

80 Points Target

85 Points Achieved

Good week.

Noted your comments regarding the easy runs. Will rein it in on those, so tempting to go faster when I think I can.

Yeah its important to keep them controlled. Just remind yourself there’s a time and place to push the pace and that will come as the plan evolves, especially as we focus more on half marathon pace. Another excellent week though, so well done 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

Great work Glenn

TUESDAY

22pts | 60-45-30 Sec (Hills)

22 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

60 Secs Uphill (RPE: 8)
90 Secs Downhill (RPE: 4)

45 Secs Uphill (RPE: 9)
75 Secs Downhill (RPE: 4)

30 Secs Uphill (RPE: 9)
60 Secs Downhill (RPE: 4)

x 5

10 Mins CD @ Easy Pace (RPE: 3)

Hills can really build your strength as well as improve your running form. This session is tough but will really help you make big gains. Use the downhill as a light recovery jog, so exact recovery times can be flexible.

22 Points

Good, hard-working session

I do love the flow of that session, just as you get back down the hill it’s time to go again, but because the reps are short it feels manageable. Great work again Glenn. Steve who leads the group is a 16:30 5k runner and Sam who you may have spoked to is a sub 19 runner. Also won an ultra 75k race last year, so some really strong runners to be doing these sessions with.

WEDNESDAY

4 Points

Excellent work Glenn

thursday

22 Points

Cold! Took a while to warm up but happy with pace for the second half

Great work Glenn. If anything a bit quick. It seems silly that I would say that but there are benefits that come from running a slower pace that we don’t get if we go too fast. It works the muscles differently and trains our body to use fat as a fuel source. Also keeping the easy runs truly easy means we save energy for those bigger sessions.

FRIDAY

SATURDAY

SUNDAY

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

Did the first mile at 5k pace but was so windy on the turn round. Looking forward to doing the next parkrun when time allows

Yeah it’s almost impossible to hit our 5k pace into the wind. It can make such a difference, even 30-45 seconds per mile when it’s blowing strongly. I feel like you’re running really well right now and that parkrun PB is under threat when a good opportunity comes your way. Well done Glenn.