Tough session Tuesday, and we go again Sunday with the 3 x 20 mins at Half Marathon pace. These are the sessions which will set you up really well for Paddock Wood and perhaps even a new half marathon PB. They are tough, but worth the effort. Any problems let me know but keep up the great work Mark.

138 Points Achieved

A good week, just need it to warm up 🥶,

another fantastic week Mark. Well done. Keep up the great work.

MONDAY

15 Points

Good workout – all reps completed. I am going to speak The Gym Manager – PT on Wednesday – about whether we should consider adding anything to develop my running. (Cable Work – Dead Lifts)

Well done Mark. Let me know which exercises he lists. To be honest my S&C knowledge has improved slightly since attending the gym and I’m going to do a complete overhaul of how S&C works for the team. So it will be a lot more varied. We can mix it up from week to week with different sessions and different exercises. I think this will work better. Any feedback let me know. I’m always trying to find new ways to improve the plans.

TUESDAY

36pts | Continuous Hills

36 POINTS

10 Mins WU @ Easy Pace (RPE: 3)
40 Mins @ HM-Marathon Effort (RPE: 6)
10 Mins @ Easy Pace (RPE: 3)

Find a hilly route and push the pace a little. The uphills will naturally make the RPE increase. Try to attack the downhills as well, then ease off a touch on the flat. This is a session though so effort should be quite high during the 40 mins on.

36 Points

Really enjoyed tonight’s session, preferred this to Lamppost Efforts.

That’s good to hear. I wasn’t sure how that would go down, but I think everyone did great. Well done Mark. Good to get those hill sessions in and will give us and edge over those that only ever do track.

WEDNESDAY

18 Points

Looked after the 3.5-4 mile group, with Chrissie helping me. I did it again 🫣🫣, stopped my watch several times and forgot to restart it.

Is there anything more annoying than that? Stopping the watch and not restarting it I mean (not running with Chrissie 😂). I did a 1-2-1 with Jane again today and she said how much she enjoyed your group. So thank you for leading Mark.

thursday

15 Points

All reps completed.

Awesome work Mark!

FRIDAY

SATURDAY

SUNDAY

54pts | 3 x 20 Mins (HM)

54 POINTS

A good opportunity to practice some half marathon pace on your long run. This is a tough session so you’ll be working hard, embrace that. You got this 💪

So just to clarify you start the session with a nice easy 20 minute jog. Don’t worry about the pace here, even if you are slower than your “easy pace” target, this is all about warming up the muscles. Then settle into your half marathon pace for 20 mins.

Once you’ve completed that, you repeat that process two more times, for a total of 2 hours of running, of which half will be at your target half marathon pace. Each 20 minute half marathon section will feel tougher than the previous and you’ll be working very hard in that last block.

You got this!!!

54 Points

Cold wind made this tough, feet sore during the run,

Well done though Mark. Whilst these sessions are tough, when those big races come along these are the ones which will make all the difference.