Feel free to shuffle things around this week. I appreciate it can be tricky. Plus you have two parkruns to choose from if you’re allowed out Christmas morning. Merry Christmas Glenn, to you and your family.

114 Points Achieved

Really good. Was so pleased to get the PB at parkrun. That was 30 seconds under my previous PB. Thank you for your work as I clearly had potential that needed a bit of coaching to bring out.

Happy new year!

Superb, you’ve very welcome. It’s why I got into coaching. Took me years to improve and I made so many mistakes. So to be able to help someone like yourself do that much quicker feels amazing. I still think we are just touching the surface if all goes well next year I’m confident you’ll be a sub 20 park runner. That’s the level I see you getting to. Awesome work Glenn.

MONDAY

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5pts | 15 Mins Core (S&C)

5 POINTS

Recoveries: Just 30s between sets. Take a little longer if you start to find it tough.

A really quick 15 minute core workout!! Click on the exercise to view the workout

10 Points
TR 100%
Core exercises much more challenging. Didn’t realise how bad I was at press ups!
That 15 min core workout is a brute. But it will make a big difference. Press ups are hard as well, but probably the best exercise we do for our arms. Great stuff Glenn.

TUESDAY

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27pts | 5-5-5-2-2-2-2-2

27 POINTS

*Recoveries:
120 Seconds for the 5 Mins Reps.
90 Seconds for the 2 Min Reps.

A good session to start off with your 5k pace and then pick up the speed as we move into the shorter reps. See if you can finish with your fastest lap in that final rep!!

27 Points
TR 90%
The biggest compliment I can pay here is you make it look easy. When going at your 5k pace it looks like you’re just jogging along. That means your running economy is great. Dave who there tonight in the Orange is a sub 3 marathon runner which shows how well you did to be up and ahead of him at times. Great session Glenn.

WEDNESDAY

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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
TR 100%
Great work Glenn

thursday

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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!”

TR 100%
Hope you had a great Christmas

FRIDAY

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5 Points
TR 100%
Yes Glenn, these are definitely helping.

SATURDAY

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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
TR 100%
21:11 parkrun PB :-)
30 second PB, and over 2 years since the last one. You gotta love this. And the biggest compliment I can pay is how easy you made it look. You looked to be cruising. I know you would have been working very hard, but that’s a great quality to have and shows how good the form is. Excited to see what time you can get down to in 2026. Awesome work Glenn.

SUNDAY

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30pts | 100 Mins Run

30 POINTS

Slowly adding time to your longer runs is the way forward. Keep the effort level down and continue to check in with your form.

30 Points
TR 100%
Glad you saw me out as I’d misplaced my Garmin so wasn’t tracking :-)
😂 Good to have that proof you did actually did get it done. Albeit I didn’t see the whole run 🤷‍♂️ You can add runs to Strava manually or use the app on your phone to record runs as well, should you lose your watch again. Well done Glenn.