Honestly really jealous as I love the 3 x 5km session. That last 5km is pretty brutal to hit goal pace but it feels amazing afterwards. It’s one of only two more half marathon sessions in the plan, so it’s a rare opportunity to make a difference to your Brighton half time, that should help motivate you when it’s get tough. If you want to change the gym for 30 mins legs and core that’s fine. Any other issues just shout but keep doing what you’re doing.

117 Points Achieved

Good week – Managed to get 50 mins in the Gym on Monday. Enjoyed the speed session on Tuesday. Sunday was tough.

2 really strong sessions this week and hopefully you are feeling confident as a result of those. Good to get in the gym as well as that will help too. Excellent work 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.

14 Points
TR 85%
Yes Karl. Great work. Dan W has joined as well now. As has Michael Norris. So quite a few of the team using the gym.

TUESDAY

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28pts | 8 x 2 Mins & 1 Mins

28 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

8 x 2 Mins @ 3K Pace (RPE: 8)
90 Second Recovery

8 x 1 Min @ <3K Pace (RPE: 9)
60 Second Recovery

10 Mins CD @ Easy Pace (RPE: 3)

A great 5k session to improve speed. Don’t got off too quick, so focus on your pace in those first few reps, then you’ll get an idea of how far you can run each rep. From there you can then pick up the pace and cadence for the 1 minute reps.

28 Points
TR 85%
Great session that Karl. Your form these days looks so good. So improved from when we first teamed up.

WEDNESDAY

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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.

TR 85%
👊

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!”

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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Rest Day

0 POINTS

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

SUNDAY

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57pts | 3 x 5km (HM)

57 POINTS

2km WU @ Easy Pace (RPE: 2)

5km @ Half Marathon Pace (RPE: 5)
2km @ Easy Pace (RPE: 3)

5km @ Half  Marathon Pace (RPE: 6)
2km @ Easy Pace (RPE: 3)

5km @ Half  Marathon Pace (RPE: 8)

2km CD @ Easy Pace (RPE: 3)

A good session to practice goal pace. Likely to be one of the biggest sessions in your half marathon training plan.

57 Points
TR 85%
Tough session that. But a really good indication of where you’re at with half marathon pace. So looking at the splits that sub 1:50 is definitely on. The fact you hit that pace in a solo run. 24km at 1:55 half marathon pace…..in a training run. That’s a got to be a big confidence boost right. I think we just need to get that mindset right and remind yourself how well you are running. I think on the right course the sub 1:50 is on this spring. If not quicker. Great work Karl.