• January 5th - 11th

Decent week. I’ve tweaked it slightly from the original plan as the Pier to Pier being moved means you don’t need to be dong more than 120 mins right now. So Saturday we can chuck in a parkrun at half marathon pace. So ignore the 20 mins (25 is more accurate for your half marathon pace). And if you can get in the gym that would be great, but not essential. Any problems let me know.

141 Points Achieved

Week went well – running well at the moment. Just need to get the gym routine sorted

I’ve only just started added weekly points data but that’s the biggest pts week you’ve had so far which suggest progress. I’ll be in the gym Wednesday from about 10:30am this week if that helps, doing some similar exercises to you. Then again Friday about midday but only doing my legs. To be honest it’s just getting into habits and it becomes easier. I like that gym because every is anti social and just ignores you, my kind of environment 😂

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.

14 Points
Did some of the session at the gym and 30 mins legs and core at home
Hopefully once you get more settled in the gym you’ll find the routine is easier to get done. I find the key is going at the right time. In the evenings it’s ridiculous in there. But well done for getting it complete. Great work Karl

TUESDAY

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28pts | 8-6-6-4-4

28 POINTS

*Recoveries: 2 Mins Between All Reps

Big session this so start off at 10k pace and then look to hit 5k pace for the last 4 reps. Always focus on running tall and staying relaxed.

28 Points
TR 85%
That was a tough efforts session
Yeah these next few weeks are tough, we’ve been building towards these harder sessions so we’ll peak in about 4-5 weeks time and then ease back a little as the races come our way, leaving us fresh on race day. So excellent work Karl, another brilliant session.

WEDNESDAY

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22 Points
TR 85%
Good Wednesday run and strides
It’s great to have that routine and nice to have an easy run having worked so hard on a Tuesday evening. Excellent work Karl.

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.

10 Points
30 mins legs and core at home
I can put that back in the plan if you prefer. Don’t want to add pressure to you by keep sticking the gym workout in. Whatever works best for you. Well done on getting the 30 mins done. I can also create a personal session to you which is an extension of the 30 mins and be done at home. There’s always ways to keep progressing.

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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24pts | 30 Mins Tempo (HM)

24 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

30 Mins @ HM Pace (RPE: 6)

10 Mins CD @ Easy Pace (RPE: 3)

A good opportunity to practice your half marathon goal pace during a midweek tempo run. Factor in hills and weather, which may effect pace, in which case nail the right RPE.

24 Points
TR 85%
Good run – pleased with pace
Love this. For me you are a 1:45 half marathon runner. Perhaps not straight away, but I honestly believe those are the times you can achieve at some stage over the next 6-18 months. And every little session like this should give you that confidence you can achieve those times. Great session Karl.

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.

43 Points
TR 85%
Good long run – ended up doing 25 mins more than planned as quite a bit of looping back.
Bonus points are good, so long as the legs hold up. Well done Karl!! Looked like a tough route, especially those first 6km. 🗻