Sorry. Tuesday’s session is the same as track last week (this doesn’t happen often). But I could set something else if you prefer. Or you could even do track again if you did the long run Saturday?? 🤔 Sunday’s sessions is a good one. Not sure what’s happening with the Sunday runs at the moment. I’m going to attempt 90 mins if my knee is ok, Paul’s group might be an option you would want to consider, but they might be moving a bit too fast on your off miles but again I could tweak the session if you did want to try that group. They run for 90 mins at 9 min miling. Starting at 7:30 from Horntye.

120 Points Target

109 Points Achieved

Busy start to week, and disappointed to miss my first session of this training block. But 2 good sessions at the weekend made up for it, so in positive spirits.

Still a good week and missed sessions at times are inevitable. The fact it’s your first one of this block shoes how well you are doing. If you want I can always tweak the plan the following weeks to make up for those missed points. It just depends how you feel really in terms of the progress and workload. But yes, loads of positives coming from the weekend in particular. Great work Beb.

MONDAY

10pts | 30 Mins Legs & Core (S&C)

10 POINTS

Squats	45s x 2
Russian Twist	45s x 2
Calf Raises	30s x 2
Plank	60s x 2
Split Squat	60s x 2
Dead Bugs	45s x 2
Wall Sits	60s x 2
Flutter Kicks	45s x 2
Glute Bridge	45s x 2
Single Leg Deadlift	60s x 2
Crab Walks	45s x 2
Side Planks	30s x 2

A solid workout covering all key muscles groups in the legs & core. 30 second recovery between reps! Enjoy 💪

10 Points

Done. 👍

Excellent start to the week. Well done Ben!

TUESDAY

WEDNESDAY

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

Did it early on the link road. Was cold but ok, until I got to Sidley and then the paths were icy! I think I managed the requirements, with an increase in pace, although undulating nature of route made that a bit difficult.

Excellent work Ben. Busy week for you this. Hopefully an evening off tonight. Yeah when doing this on an undulating route it’s best for focus on RPE. If we try and maintain pace uphill our heart rate and RPE will be too high. Sounds like it went well though and some decent mileage banked for a midweek run.

thursday

22pts | Bimble💙 & Strides

22 POINTS

60 Mins @ Bimble Pace (RPE: 3)

8 x 100 metre Strides (RPE: 8)
60 Second Recoveries

I had to create a new session for you guys. Have fun. 60 mins easy is perfect in terms of training load. Don’t forget those strides as well (if highlighted)

Felt a bit ill towards the end of my work day, so decided best not to attempt the Bimble tonight. Feeling better today, so shouldn’t affect other training.

Too many meetings me thinks. Sorry to hear you felt poorly but glad you are feeling better already. Good session to miss if you are going to miss one (from a training point of view that is, not because it was the bimblers 🤦‍♂️)

FRIDAY

SATURDAY

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

Smashed it! Did warmup and strides. Felt good, even with wind, so pushed hard from the start and then even harder after the turn around into the wind. Knew pace was quickest this year, so kept up the effort all the way to the end, and finished with 24:11, 27 second post injury PB! Even did 10 min cool down as well.

What a morning! That’s a huge chunk off your best this year, especially given the weather. That one huge gust almost lifted me off my feet. Really delighted to see such a brilliant time and sounds like you worked really hard here. Great stuff Ben. So much to be positive about here.

SUNDAY

27pts | 90 Mins Run

27 POINTS

90 Mins @ Easy Pace (RPE: 3)

Keep this nice and easy. Focus on good form & efficient running economy. RPE should be around the 3/10 which means you can run and chat.

36 Points

Joined the 2 hour group, and thought it was ok to do 2 hours, as missed Bimble session on Thursday. Was a lovely morning for a run. Was slightly variable as run a fair bit at the back chatting to Lou, but then had a couple of miles at a faster pace when running with Nick and trying to stay with Lindsey. Overall though felt ok.

Good idea to top up to 2 hours with Thursdays run missed. I don’t think it matters too much if you slow down the pace at times. In fact there can be benefits and it works the muscles slightly differently. All about time on feet really. Looked like a nice group. Well done Ben.