• January 19th - 25th

So a week without the speed work but that allows us to really work on that aerobic base which is key for half marathons. You should bank some decent miles this week and hopefully gain some extra strength with the workouts. Any issues though just shout, plenty of speed work coming in the next month or so. You’re going along nicely right now.

142 Points Achieved

A good strong week with some decent miles

142pts. Biggest training week so far. Heading in the right direction for sure. Great work Karl. Keep it up.

MONDAY

Loading...

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
👍
👊

TUESDAY

Loading...

36pts | Continuous Hills

36 POINTS

10 Mins WU @ Easy Pace (RPE: 3)
40 Mins @ HM-Marathon Effort (RPE: 6)
10 Mins @ Easy Pace (RPE: 3)

Find a hilly route and push the pace a little. The uphills will naturally make the RPE increase. Try to attack the downhills as well, then ease off a touch on the flat. This is a session though so effort should be quite high during the 40 mins on.

36 Points
Found this session quite tough, especially the last 10 minutes.
It’s the toughest one we do. Had you said it were easy I’d be worried in truth. It’s those last 10 mins where the biggest fitness gains are made so well done for pushing hard.

WEDNESDAY

Loading...

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.

18 Points
👍
Great work Karl

thursday

Loading...

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.

20 Points
Couldn’t get to the Gym at lunchtime so did a 30 min legs & core at home and a spin class in the evening
Cool. Love the fact you’re thinking smart now by using the alternative workout at home. Hope the spin class was fun?

FRIDAY

Loading...

Rest Day

0 POINTS

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

SATURDAY

Loading...

12pts | 40 Mins Run

12 POINTS

The biggest mistake we can make with these recovery runs is running too fast. This will mean when our harder sessions come round we are still fatigued and not able to put enough effort in to make the necessary gains.

12 Points
👍
Bish. Bash. Bosh!!

SUNDAY

Loading...

42pts | 140 Mins Run

42 POINTS

140 Mins @ Easy Pace (RPE: 3-6)

Keep the long runs at a low effort level. Obviously the longer the time wears on the harder the run will become. Make sure you hydrate and take fuel with you.

42 Points
👍
Great work Karl. Running really well right now. Keep telling yourself that.