March 9th - 15th

We ease back this week slightly, to recovery from PW and also get some extra rest ahead of HHM. See how you feel Tuesday. If you feel tired still from the half marathon then switch the run for an easy 60 mins. You could even push that to Wednesday for another day or recovery if it’s needed. You’re running well, so if the forecast is good we can have a crack at another quick parkrun. Any problems let me know, but keep up the great work Glenn.

111 Points Achieved

MONDAY

TUESDAY

22pts | 60-45-30 Sec (Hills)

22 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

60 Secs Uphill (RPE: 8)
90 Secs Downhill (RPE: 4)

45 Secs Uphill (RPE: 9)
75 Secs Downhill (RPE: 4)

30 Secs Uphill (RPE: 9)
60 Secs Downhill (RPE: 4)

x 5

10 Mins CD @ Easy Pace (RPE: 3)

Hills can really build your strength as well as improve your running form. This session is tough but will really help you make big gains. Use the downhill as a light recovery jog, so exact recovery times can be flexible.

22 Points

👍

Great work Glenn, some strong runners there tonight. Joe (1:25 half) and Sam (3:08 marathon) have both been running really well lately so nice to do a session with those guys. I won’t mention the football 🤦‍♂️

WEDNESDAY

5pts | Home Legs

5 POINTS

A good home workout for the legs. No weights needed, but if you do have some that will add to the difficulty. Recoveries around 30-60s. If time is limited then combined two exercises together. So whilst recovering from squats for example you could be doing your calf raises. This could save you as much as 15 mins.

5 Points

💪

Well done Glenn

thursday

33pts | 3 Miles Marathon Pace/3 Miles HM Pace

33 POINTS

1 Mile WU @ Easy Pace (RPE: 3)

3 Miles @ Marathon Pace (RPE: 5)
3 Miles @ Half Marathon Pace (RPE: 6)

1 Mile CD @ Easy Pace (RPE: 3)

A good session to mix up paces. WU & CD very important to slowly build the pace.

33 Points

Bit windy but all good, was able to move up gears for HM pace

I do like this session. So well done Glenn.

FRIDAY

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

Can’t get to parkrun tomorrow but was able to get out this morning to do the course

Solid time given the conditions and running solo. Just be a bit wary of back to back sessions. Anything that involves quicker than easy pace would be classed as a session and ideally we would want a day in between. So on this occasion doing the 70 mins easy today and 5k Sunday might have been better. Just something to consider going forward. But well done Glenn, have a great weekend.

SATURDAY

21 Points

Moved from Sunday to today but a gentle run around town. All good. Noted your comments re: splitting up effort sessions. Will bear in mind going forward.

Cheers Glenn, enjoy your Sunday off.