2 more weeks. Then we taper for Brighton. Work hard during these 2 weeks and you’ll be primed to run a good half in Brighton. Use that to motivate yourself to finish the key weeks of this plan strongly. Keep believing in yourself like I do. You got this Karl.

135 Points Achieved

Another good week, all going well at the moment.

Agree. How’s the confidence levels? That’s the only thing I worry about a little. I think you’re much stronger than you realise and want you to have my voice in your head telling you that when the going gets tough on race day. There’s a few people on the team right now who really excite me with their potential to improve on their times and you are one of them. That’s not to say I have expectations, I don’t care what times you run so long as you enjoy your running, I say it because I believe in you. Mia Brookes the young British snowboarder said this week “I don’t care what happens this week, I just want to keep snowboarding, because I love it”. What a great attitude. And no doubt that relaxed mindset and no doubt self belief will help her achieve great things. You got this.

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.

14 Points
👍
💪

TUESDAY

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26pts | 8 4s and 2s

26 POINTS

Maintaining your current 5k pace will get progressively more challenging as a session unfolds. So breaking it down in this nature should allow you to maintain that pace for the whole session.

26 Points
👍
You look so strong in these sessions right now and great to see the effort you put in, just need to transfer that now to race day.

WEDNESDAY

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22 Points
👍
Great work Karl!

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
👍
Keep it up and those muscles will continue to get stronger.

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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26pts | parkrun

26 POINTS

Running with others can reduce perceived effort so parkrun is a good option as an alternative speed session. 10 mins easy WU & CD please.

26 Points
👍
Well done Karl!! No need to be smashing out super quick parkruns at the mo, that will come in the summer. Definitely running well enough for a quick 5k over the next few months.

SUNDAY

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33pts | 110 Mins Run

33 POINTS

Keep it easy but also focus on good form. If you can increase your cadence without raising your heart rate, then give it a go.

33 Points
👍
Excellent running Karl