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  • Sunday

The big one. But having already banked parkrun PBs and that fast time at Paddock Wood there’s almost not expectation or pressure here. So you can just go out there and run a strong race. There’s a few on the team around your pace like Michael and Lucy, so you might find yourself running with them. But this is one just to enjoy your fitness levels and soak up the atmosphere. Any issues with the schedule just shout.

Coach Simon🍊

125 POINTS TARGET

128 Points

MONDAY

gym-workout

Arms Home Workout

5 POINTS

Arms Home Workout

Bicep Curls

3 x 15

Tricep Dips Dumbbells

3 x 10

Bent Over Row

3 x 15

Incline Press Up

3 x 10

Farmers Walk

3 x 60s

Get those guns firing! Take 30 seconds recovery between sets.

home-workout

Core Home Workout

5 POINTS

Core Home Workout

Russian Twist

3 x 15

Plank

3 x 60s

Dead Bugs

3 x 10*

Flutter Kicks

3 x 30

Side Planks

2 x 30s*

Recoveries: 30-60s. If time is limited then do 2 exercises together and remove the recoveries.

*Each side (double the reps). So 2 x 30 second Side Planks = 4 in total (2 on each side).

All good
Great work Glenn. I’ll be tweaking this slightly in the next plan just to focus more on building leg strength. But the arms and core work will still be in there.

Coach Simon 🍊
10 Points

TUESDAY

track-simon

HM Timed Taper

25 POINTS

HM Timed Taper

10 Mins WU @ Easy Pace

RPE: 3

2 x 12 Mins @ HM Pace

RPE: 6

5 x 1 Min @ 3k Pace

RPE: 9

10 Mins CD @ Easy Pace

RPE: 3

Recoveries: 120 Secs for the 12 mins, 60 Seconds for the 1 min reps.

A really good session to do as a group the week in the lead up to a half marathon. It gives you an opportunity to run a few miles at goal pace and also get some speed in the legs. Be sure to stick to HM pace though, any quicker and it defies the object of the session and you will be tired on race day.

Great session. Good bunch to run with.
Glad you enjoyed that one. Nice to ease back ahead of Sunday. Well done Glenn

Coach Simon 🍊
25 Points

WEDNESDAY

rest-day

Rest Day

0 POINTS

Rest Day

0 Mins

RPE 0

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

THURSDAY

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gym-workout

Home Legs Workout

5 POINTS

Home Legs Workout

Squats

3 x 15

Single Leg Deadlift

3 x 15

Calf Raises

3 x 30

Wall Sits

3 x 60s

Bent Knee Calf Raises

3 x 30

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.

sunrise

60 Mins Easy (Hills)

24 POINTS

60 Mins Easy (Hills)

60 Mins

Zone 2-3: Easy/Steady

Likely your heart rate will climb as you run up the hills, so don’t worry too much about drifting into Zone 3 for the hills, try and keep the rest in Zone 2.

No niggles, all set for Sunday :-)
Great to hear. Bring it on. Hastings Runners has access to the sea cadets building to leave our bags, use the loos. It’s wear I will plan to start a warm up from and meet the team. Now I know your not HR but no-one will know that and have already told another non HR Team Orange member to use that facility as it’s nicely tucked out of the way from the madness of the start village. Just wanted to put it out there as an option. Bring on Sunday. See you then.

Coach Simon 🍊
29 Points

FRIDAY

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rest-day

Rest Day

0 POINTS

Rest Day

0 Mins

RPE 0

“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

Rest Day

0 POINTS

Rest Day

0 Mins

RPE 0

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

SUNDAY

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paddock-wood-2025-2

Half Marathon

66 POINTS

Half Marathon

10 Mins WU @ Easy Pace

RPE: 3

13.1 Miles @ HM Pace

RPE: 6

Stick to your goal pace early on and it should feel easy. Dig deep in those final 5km to achieve your goal. The biggest mistake you can make is getting swept along in the early stages and going off too fast.

1:42:29, best HHM time for quite a few years
Another really strong run Glenn. Stick with the training and you will only get quicker and quicker.

Coach Simon 🍊
66 Points

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