• January 26th - 1st February

You know marathon training is getting serious when you see 180 mins in there. Why so early? Well it means you have the endurance to smash out the key sessions and there’s a lot of them. So don’t worry about pace. The long run is there to get the fitness ready for the MP sessions ahead, rather than be a key run in it’s own right. 147pts would be the biggest yet though. Any problems let me know and I’ll get that shirt in the post (sorry been a manic week).

149 Points Achieved

Another good week with all runs completed & targets hit.
Long run went well hitting my longest time & distance in the process.
Feeling good considering the mileage this week & looking forward to the week ahead.

Another excellent week. Your consistency has been better than anyone else on the team. Keep it up James.

MONDAY

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15pts | James S&C

15 POINTS
Goblet Squat 2 x 12 (8kg)
Plank 2 x 60s
Split Squat 2 x 12 (8kg)*
Glute Bridge 2 x 10
Calf Raises 2 x 15 (8kg)*
Flutter Kicks 2 x 40s
Russian Twist 2 x 45s (5kg)
Shoulder Press 2 x 10 (8kg)
Bent Over Row 2 x 15 (8kg)
Bicep Curls 2 x 15 (8kg)
Tricep Dips Dumbbells 2 x 15 (10kg)
Dumbbell Swings 2 x 15 (10kg)
Farmers Walk 2 x 60s (12kg)
Wall Sits 2 x 60s

A decent workout covering all the fundamental movement patterns & key muscles groups. Let me know if anything feels too easy or too difficult.

15 Points
TR 90%
Good workout & definitely feeling stronger. Will see how I feel next week after the tougher weekend as may be ready to increase the weight slightly on a couple of moves.
Great to hear. Feeling stronger is a great sensation. I’ll be honest I’ve been guilty down the years of neglecting my own strength work but the few times I have done it, I’ve noticed the difference deep into races. And I should add I’m in the gym most days at the moment whilst coming back from my injury, so S&C is going to be a priority for me going forward and I’m learning loads too which I hope to implement within my plans going forward. Well done James

TUESDAY

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38pts | 2km & 400s

38 POINTS

2km WU @ Easy Pace (RPE: 3)

2km @ 10K Pace (RPE: 7)
3 Mins Recovery

5 x 400m @ 3k Pace (RPE: 8)
60 Sec Recoveries

4 Min Recovery

2km @ 10K Pace (RPE: 7)
3 Mins Recovery

5 x 400m @ 3k Pace (RPE: 8)
60 Sec Recoveries

2km CD @ Easy Pace (RPE: 3)

Great session inspired by the Running Channel. Gets us practicing our 10k goal pace but also incorporates some quicker 400s to include some speed. Enjoy.

38 Points
TR 90%
Good session, was nice to do the longer reps into shorter ones.
Weather wasn’t the best that made part of the reps difficult but got through them.
The last couple 400m had to dig in a little but was holding the pace. There was a good difference in pace between the 2km & 400m.
Great work James. Yeah I’ve enjoyed that session in the past, as you say, nice to mix up the paces.

WEDNESDAY

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15pts | 45 Mins Spin

15 POINTS

*Recoveries: 30 Seconds after the 30 second reps, 60 seconds after the 60 second reps. Simples.

Coach Simon🍊 “Make a note of RPM & the resistance level so you can increase them as you do more sessions.” Recoveries in between intervals are the same as the effort. So 30 and 60 seconds easy pace.

15 Points
TR 80%
Good class today with a tough mix of climbs, sprints & cadence pushes.
Around the same average power output as last week but achieved in a very different way, lots more ups & downs in power & heart rate.
Pleased overall with the class
Well done James!

thursday

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18pts | 60 Mins Run

18 POINTS

Keep that RPE down. You want to be able to run and chat, speaking of which, joining a group can add to the enjoyment here.

18 Points
TR 80%
Got out quite early this morning for this one.
Took a bit of time for my legs to loosen up after yesterday’s bike but after 20 mins or so it felt really good & easy.
Enjoyed being out this morning & getting it done before work.
Also not sure why Strava has lost 7 seconds, it’s exactly 60mins in Suunto 😂 & absolutely no rush on the t-shirt just whenever you get a chance.
I hate it when Strava screws you over. 9.99km is the worst one 😂 You make a good point about the legs warming up. Often it can take 20 mins before we feel good again, so being aware of that and not panicking or feeling the need to stop is good. Well done James.

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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9pts | Easy parkrun

9 POINTS

“Easy means Easy! Not 5k pace, not 10k pace, not even marathon pace. Easy pace!! 😉”

Save those legs for the bigger sessions and enjoy running comfortably among the pack.

Thank you.

9 Points
TR 90%
Nice easy Parkrun, a little quicker than previous weeks but still very easy.
👌

SUNDAY

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54pts | 180 Mins Run

54 POINTS

Time to make sure your fuelling and hydration is on point. 30-60g of carbs per hour. The longer the run goes on the tougher it will get.

54 Points
TR 80%
Pleased with the consistent pace throughout & felt good fitness wise for the whole 3 hours.
Legs were feeling it the last 20 mins but not so much that it was becoming too much of an effort & id expect that approaching 3 hours.
Despite going out at 6am fuelling went well & please with the strategy of a gel every 35 mins.
This was huge. A real positive. Especially how good you felt. Excellent work James.