Keep me posted about the 80 miler. If that was off the cards we’d probably reduce the mileage and add in another “session” for more variety as I hate the idea of just setting 4 easy runs, it’s not my way of coaching. But we are targets 170 pts which is above you overall average so a solid week of training.

Original plan on Sunday was to go to my unpaid work session, which was 8:30 – 4:00, go home, have dinner, go to my usual AA meeting, then run in the evening, which would’ve been about 8:30. I had one hell of a day that involved sitting in a mini bus for 6 hours, as it was too wet to work outside. I then decided to walk from St Leonard’s to Bexhill. Got absolutely drenched. I was tired and achey, so running in the evening would not have been a good idea, as I needed a good night’s sleep. At least the walk was a decent bit of time on my feet.
Looking forward to a decent week ahead. I’m struggling to get my head around tomorrow’s session…is it 12 miles in total?

That makes sense now. I knew something must have been up. Definitely made the right decision. So now worries on that. Yes, tomorrow, basically one mile easy, one at half marathon pace, keep repeating until you’ve done 12. It’s getting that bit of pace in the legs without overdoing it and still wracking up some decent mileage too.

MONDAY

18 Points

Done…at a much easier pace and HR than yesterday

Perfect. Keep the easy runs easy and the sessions “eye balls out”. Well done Joe.

TUESDAY

40pts | 5 x 1km & 10 x 400m

42 POINTS

2km WU @ Easy Pace (RPE: 3)

5 x 1km @ 10K Pace (RPE: 7)
120s recovery

10 x 400 @ 5k Pace (RPE: 8)
60s recovery

2km CD @ Easy Pace (RPE: 3)

I love this session. One of my favourites. Important to keep those first 1km reps at 10k pace, otherwise you’re going to struggle to pick up the pace on the 400s. Make sure you take a day off to recover from this one, or at least run easy the following day.

Need to remember that my 10km pace isn’t quite what it was a few months ago. 10km reps should’ve been close to 6:30’s, but they were too fast, which contributed to not finishing the 5km reps. However, a lot of positives to take from that: doing a speed session just 10 days after Longbridge being one of them, and getting out there at a time of the morning when most people are in bed is another. I’m busy this evening, so I needed to do it this morning, and I probably would’ve completed the session if done later

This came up on my Strava feed and the first thing that entered my head “when the F**k did he do this?” knowing you ran yesterday too. Then I saw the time and was instantly impressed. No worries about the pace or the missing reps. Right now we just want to keep that pace in the legs from time to time but without getting injured. So all cool. We will always lose some speed when focusing on the longer stuff, but we can soon get it back for the summer months if need be.

WEDNESDAY

We need to change this to Friday please mate

👌

thursday

24pts | 60 Mins Run Hills

24 POINTS

60 Mins @ Easy Pace (RPE: 2-5)

60 mins on the flat is quite different to 60 mins on the hills. So it’s important to differentiate between the two and if you do a hilly easy run, to account for that extra training load and how it might impact the rest of your week.

26 Points

Looking forward to moving back to Hastings in the not too distant future, so that hill training is more readily available! However, I still managed almost 500ft of elevation in 65 minutes (inadvertently ran for a bit longer in my quest to find the hills!), so that’s not bad going. Really enjoyed that session, as my usual 60 mins easy route was starting to bore me. Kept the pace and HR sensible

Great news about moving back into Hastings. And well done on this session. Good to mix up the 60 mins from time to time. Well done Joe.

FRIDAY

12 Points

All done, apart from sit ups, which will be done Saturday evening

Great work Joe!!

SATURDAY

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.

27 Points

Done nice and early in the morning. HR was a bit high. Possibly due to the cold

Great work Joe. Almost a shame you went so early as once the sun came up is was glorious out there. But well done on banking the pts.

SUNDAY

Did a 2 hour walk, which I know isn’t an adequate replacement for a 2 & 1/2 hour run, but it’s better than nothing!

Everything alright? Unlike you to miss a run.