So I’ve added in the gym sessions. Should be able to get them done in under the hour. Tweak the weights. Keep them light to start with, you can always add to them. Worst thing to do is go too heavy and wake up the next day and not be able move. NYD parkrun also an option if you fancied that. Happy New Year Karl. I think 2026 is going to be a great year for you and your running.

126 Points Achieved

Good start to the new year.

Keep hitting those targets and eventually the rewards will come your way. Often when you least expect it. Another great week Karl.

MONDAY

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14pts | Karl’s Gym Session

14 POINTS

Decent session this!! A good all round workout, working all the key muscle group and the fundamental movement patterns. If you did this twice a week for 12-18 months and slowly increased the weights you’d notice some decent changes 💪

If you combine some of the exercises together you can get this done in under the hour. So you might combine bicep curls with calf raises. So rather than standing around for 60s between bicep curls you do your calf raises in that time.

If you do this with half the exercises you can save yourself 15 mins.

Didn’t get to the Gym as intended so just did a 30 min legs & core at home.
No worries, the 30 mins legs & core is still a really good workout and the gym pts were only going to be extra. Well done for getting a session done.

TUESDAY

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28pts | Pyramid Hills

28 POINTS

This session should last 40 minutes. Find a location where you can pick different points on the hill. Lamp posts are great. So for example you would run to the first lamppost and back to the bottom of the hill. Then to the second lamppost and back. Keep making the reps longer until you hit 20 mins, and then start making the reps shorter again.

So you might reach lamppost 12 in 20 mins, then next rep will be to lamppost 11, then 10, then 9 and so on, eventually returning to 1.

Use the downhill as your recovery. You should be working at an RPE of 8 up the hill, and a 3 downhill.

A tough session so important to pace yourself well. If you really want to make it challenge, push the pace downhill as well.

28 Points
TR 85%
Another tough efforts session.
Your level of performance in training is definitely suggesting some good results are coming your way. Keep it up Karl. Excellent work.

WEDNESDAY

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22 Points
TR 85%
Enjoyable last run of the year. Sunglasses on, Pete Tong Year in Dance blasted up, good run. Thanks for all your help and support this year! Happy New Year Simon
I might have to check out that playlist. I do like a bit of dance but tend to listen to the old stuff. Been a pleasure working with you Karl and really optimistic for what awaits in 2026!!

thursday

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14pts | Karl’s Gym Session

14 POINTS

Decent session this!! A good all round workout, working all the key muscle group and the fundamental movement patterns. If you did this twice a week for 12-18 months and slowly increased the weights you’d notice some decent changes 💪

If you combine some of the exercises together you can get this done in under the hour. So you might combine bicep curls with calf raises. So rather than standing around for 60s between bicep curls you do your calf raises in that time.

If you do this with half the exercises you can save yourself 15 mins.

Again didn’t get to the gym , so 30 min legs & core at home.
No worries. If you wanted to meet for a gym session just let me know. Happy to rock up together if it helps.

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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26pts | parkrun

26 POINTS

Running with others can reduce perceived effort so parkrun is a good option as an alternative speed session. 10 mins easy WU & CD please.

TR 80%
Took it relatively easy
No worries. Given the conditions it would have been risky to be push too hard and run at full pace.

SUNDAY

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36pts | 120 Mins Run

36 POINTS

Long runs are key. Fuel and hydrate well & join a group if you can.

36 Points
TR 85%
Good enjoyable Sunday long run
Well done Karl, great to see so many braving the cold for the long run.