• January 26th - 1st February

Sunday is the biggest session on the plan before Brighton. It’s going to be really tough. But if you get it right and work hard in those final few km you’ll knock minutes off your Brighton time. It would also be a good opportunity to run in your race kit and fuel the same way you would for a half marathon. 26km feels a long way, but if you do a half with WU & CD that’s 25km. So it’s close and you only need to run 8km here at goal pace. Any problems let me know, but work hard this week and you’ll be in peak shape for Brighton. Keep up the great work Karl.

139 Points Achieved

A good week, enjoyed the Tuesday efforts session. Sunday session although increased pace in the final third didn’t quite hit the goal pace

Sunday was a tough one, especially if doing it with the gang. If the effort was there, that’s what matters the most and some excellent mileage banked. Another strong week, pushing the limits right now which is great to see. Well done Karl

MONDAY

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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.

👍
💪

TUESDAY

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30pts | 5-5-10×1-5-5

30 POINTS

10 Mins WU @ Easy Pace RPE: 3

5 Mins @ 10K Pace RPE: 7 (120 Seconds Recovery)
5 Mins @ 5K Pace RPE: 8 (120s)
10 x 1 Mins @ 3K Pace RPE: 9 (60s)
5 Mins @ 10k Pace RPE: 7 (120s)
5 Mins @ 5K Pace RPE: 8

10 Mins CD @ Easy Pace RPE: 3

Another big session here. This is where the magic happens, work hard, hit those paces and you’re going to make some serious gains.

30 Points
👍
Running as well as anyone in the group right now. Great to see.

WEDNESDAY

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22 Points
👍
👊

thursday

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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
👍
👏👏👏

FRIDAY

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Rest Day

0 POINTS

“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

0 POINTS

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

SUNDAY

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59pts | 8km Easy-MP-HM Pace

60 POINTS

Quality session this one. The idea being we try and practice running half marathon pace on tired legs. This will really replicate what race day will feel like in that final third. Training is about preparing ourselves for race day. So embrace the challenge here and when it gets tough, remind yourself it’s how race day will feel. You got this. Believe in yourself and dig deep.

59 Points
👍
Great session that!