Excited to see what Sunday brings. Again it’s a bonus race, so no need to put any pressure on yourself or any expectations, just go out and run a good race. Control the controllables, stay positive and work hard in those key moments. Then no matter what the clock says you can be proud of your effort and no doubt you’ll make some decent gains as a result. Any issues just shout, but a nice light in the build up to Sunday.

140 Points Target

132 Points Achieved

Good week, we are definitely heading in the right direction and happy where we are at moving into the marathon block. Times are starting to come down again which is nice. No more real races this year now, plan moving into the new year will be to race Canterbury 10, deal half and Lydd 20 which hopefully should fine tune where we need to be for Manchester!

I agree. Really pleased with the progress. It’s been consistent and steady and we’ve done what we initially set out to do was lay down those foundations coming into the marathon block. Having just done one myself, I’m excited for you as training at marathon pace is always a lot of fun. Not easy but also not that high effort that intervals demand. So loads to look forward to. Excellent work Adam.

MONDAY

9 Points

As per plan, 4mi.

Well done Adam, always a nice way to start the new week

TUESDAY

40pts | Dover Intervals

40 POINTS

With your extended warm and cool down this currently earns 40 training pts. If anything does change (shorter WU, less intense session), let me know and I can tweak one of the other runs later in the week.

29 Points

3x 1k>60. Reps 3:45, 3:37, 3:37. 1x 800 rep 2:51. 4x 400 reps 1:23, 1:26, 1:26, 1:28 with jog recovery’s. Found tonight difficult, tired legs. Training readiness about 60 after the session.

Some really good splits, especially if you were feeling tired. Probably the after effect of those extra miles Sunday. I’ve based the pts on your Strava data (no extended WU or CD), if you did that but didn’t record let me know. I’ll look to potentially tweak something later in the week to get those extra pts. But another strong session Adam.

WEDNESDAY

15pts | Adam S&C

15 POINTS

Step Ups	60 Secs
Russian Twist	2 x 12 (5kg)
Wall Sits	2 x 75 Secs
Split Squat	2 x 12 (10kg)
Press Up	2 x 16
Hip Abduction Isometric	2 x 10
Goblet Squat	3 x 12 (10kg)
Plank	3 x 75 Secs
Forward Lunge and Rotation	2 x 16
Single Leg Calf Raises	2 x 12 (10kg)
Single Leg Deadlift	2 x 10 (10kg)
Side Planks	2 x 40 Secs
Kettlebell Bent Over Row	2 x 13* (10kg)
Kettlebell Clean and Press	2 x 8* (10kg)

15 Points

As per plan- 32 mins

Decent to smash that out in 32 mins. Well done Adam!! Hopefully feeling stronger as a result.

thursday

13 Points

Easy run with an extra 14 minutes. 5.50mi. And my apologies didn’t realise you had added a few extra reps in the S&C… 32 mins for the old session.

No worries. We just want to ensure the S&C always stays challenging to ensure progress. Basically the last few reps of each set should feel tough. If they don’t, let me know and we can tweak that exercise. That’s the best approach to the S&C. Well done here Adam and the extra 14 mins is a nice bonus.

FRIDAY

SATURDAY

SUNDAY

66pts | Half Marathon (Race)

66 POINTS

Stick to your goal pace early on and it should feel easy. Dig deep in those final 5km to achieve your goal. The biggest mistake you can make is getting swept along in the early stages and going off too fast.

66 Points

Was hoping to be somewhere around the 1:25 mark today, not disappointed as we’re making good progression following on from our previous races and the time is coming down. Still a bit more work to do to get that half PB done and out the way. 56 seconds off a PB.

I think it’s great to see that progress and important where never in too much of a hurry to reach our targets, because when we do it’s only gets harder to keep improving. So journey of progress right now is the most enjoyable part. If sub 3 Manchester is still the key goal, we might have to push the boundaries a little more in the next training block to close that gap. But we can chat about that at the end of this week. Superb running Adam and another strong race performance. I’m very happy.