If you’ve got the week off the best thing to do is plan in the big SDW session first to whenever the weather is the best and then work everything else around that. I’ve tweaked the plan up until SDW50, with a focus on hills, and building the endurance. Keep up the great work Joe.

168 Points Achieved

MONDAY

TUESDAY

46pts | 6 x 1 Mile On/Off (HM)

46 POINTS

A total of 13 miles, so you cover the distance of a half marathon, but only 6 of those miles are at your target pace. A good chance to get some miles in at goal pace. Adds some variety to your long run as well. If the route isn’t flat or conditions are challenging focus on RPE over pace. It’s not always essential to hit goal pace in these sessions. Obviously into a strong headwind you will be slower.

Got the train to Eastbourne and ran back, so as to give myself a change of scenery. I didn’t think I was gonna make it all the way back at one point! Really not feeling myself today, so I’m glad that I managed 5 on and 5 off, which is not quite a complete session, but I’m happy with that, as I’m not feeling 100%. Did another 2.5 mile easy, as I had something to pick up in Cooden.

Still nearly 40pts banked. More than a 2 hour run, so lots of positives to take from that. Always nice to do a point to point run as well. Great work Joe.

WEDNESDAY

Will change this to Friday/Saturday, as I’ve had a day off clearing a pathway, which I was a little like strength and conditioning, as I’m nackered😂😂

No worries. Yeah any kind of gardening is definitely a decent alternative for sure.

thursday

72pts | 240 Mins Run

72 POINTS

240 Mins @ Easy Pace (RPE: 3-8)

All about time on feet. Don’t push the pace early on and ensure you are well hydrated and have fuel to take on at regular intervals.

72 Points

That felt so good! I felt really strong up the hills, even on the final one after Jevington – I don’t think I’ve run as much of that one before, as I did today. That sub 10 at SDW50 could well be on!

Wow! What a run. Great to hear that went so well and you felt strong. I think the main difference right now between your previous ultra training is we are being a bit more smarter with the mileage and adding in some more quality in between. It’s great when you can see that progress. Very happy with how this week. Awesome running Joe. Really enjoyed watching your insta story as well. Keep sharing.

FRIDAY

16pts | 40 Mins & Strides

16 POINTS

40 Mins @ Easy Pace (RPE: 3)

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

Keep the 40 mins easy and don’t forget those strides. Without them you won’t improve and will fall short of your weekly targets.

Did not have much energy today, so I’ll do the 40 mins run on Sunday. However, I did do the upper body part of my gym sesh and will do legs tomorrow

No worries, good to listen to the body. Especially after the epic SDW run. I’ll update the pts when you complete the S&C, makes it easier.

SATURDAY

24pts | 60 Mins Easy to MP

24 POINTS

Rather than just head out and do 60 mins easy, this goes through the gears a little and will hopefully help you improve running economy as the speed picks up a little. It’s still a light session but makes the easy runs more interesting. Best done on the flat to hit consistent paces.

33 Points

Oh bugger, I’ve just noticed that it should’ve been easy to MP🤦🏻‍♂️🤦🏻‍♂️. Woops! Haha I did 75 mins easy, as I knew I had points to make up from Tuesday. Maybe I’ve now got even more to make up, as I got the session wrong 🤷🏻‍♂️😂 Also, I finished the leg gym session this morning ✔️

3pts under today. Oops. But well done on completing all the gym work. When you look at it at that way it’s been a good day. How the dashboard works now is you can see how many pts you’ve accumulated for the week (assuming feedback has been left), making it easy to work out how many pts you have left to accumulate. 70 mins would get you to 95% which for me should always be the initial target. So see how you feel basically. Don’t force it though as the SDW run was the key one this week and I assume you are short on time tomorrow too, so you don’t want to wear yourself out for next week.

SUNDAY

24 Points

50 mins easy completed, so under target for the week, but looking forward to cracking on with a new week

That’s cool. When you considered what you achieved this week with the SDW run, it’s not an issue, and to be fair, you probably deserved far more pts for that given the time you did it in. In fact, fuck it, I’m going to give you more pts for that as you deserve to hit your target this week. I don’t do that lightly, it’s genuine for how quickly you ran the SDW route this week. I think you’d agree that was speedier than had you gone out and done it truly easy. Right?