It’s pretty good news when a race falls on a recovery week as means the volume is reduced. Work hard Sunday and you’ll get some decent gains from that. Be smart with the hill you choose for Tuesday’s session. No more than 5 degrees of elevation as we want you to be able to complete each 2 minute rep with good form. Any problems let me know but keep up the great work Andy.

128 Points Achieved

MONDAY

Rested today, was very sore after Sunday’s race!

I’m not surprised. Well done for resting up

TUESDAY

26pts | 8 x 2 Mins Hill Reps

26 POINTS

Big session this! But ideal if you have a hilly race coming up. Focus on good form and don’t go off too hard in rep 1, let the hill make it tough. Good luck! You got this. Run tall & proud.

26 Points

Was still pretty sore this morning so wasnt sure how this was going to go. But actually felt like one of my strongest in recent times. Felt like superman running up the hills, which were probably a bit steeper also than had anticipated. Really happy with this💪. Managed to up the pace also towards the end of the session

That’s impressive and should give you a huge confidence boost as to where your fitness levels are. To smash this out and feel so strong after Sunday is huge. It’s also that little reminder that even if you feel a little jaded at the start of the session, once you get going it can feel completely different. Really happy. Well done Andy.

WEDNESDAY

Rest day!

😴👍

thursday

12pts | 40 Mins Run

12 POINTS

The biggest mistake we can make with these recovery runs is running too fast. This will mean when our harder sessions come round we are still fatigued and not able to put enough effort in to make the necessary gains.

14 Points

Nice run at run club tonight. Did 6km. A little quicker than easy pace but comfortable

Awesome work Andy. Sometimes it’s ok to go a little bit quicker on the days you feel good. Couple of bonus pts for that as well.

FRIDAY

15 Points

Did circuits and boxing on Friday eve. Enjoyed it and no issues

Great work Andy. Keep smashing these sessions 🥊

SATURDAY

9pts | Easy parkrun

9 POINTS

“Easy means Easy! Not 5k pace, not 10k pace, not even marathon pace. Easy pace!! 😉”

Save those legs for the bigger sessions and enjoy running comfortably among the pack.

Thank you.

10pts | 60 Mins Pilates

10 POINTS

Always a good session to work on flexibility and strength.

19 Points

No run scheduled today but went with Sarah and did a new local parkrun, to get our ‘K’ for our alphabet challenge, plus some training bonus points 😀 Took it easy and really enjoyed it! Did Pilates at home this afternoon

Nice. Well done on banking some bonus points. Always happy if you want to get out and do a run like this. Would be a shame not too. Well done Andy.

SUNDAY

58pts | 10 Mile Race

58 POINTS

WU is key. CD not as important, but if you have done a fast 10 miles it’s recommended. Also if going for a quick one including drills and strides (4 bonus pts) is worth while too.

Knowing your goal pace beforehand is important and ensuring you don’t go off too quick is crucial. Obviously that will be determined by the elevation of the route. But I’m always happy to discuss pacing strategies and race tactics beforehand.

Good Luck!! You got this 💪

54 Points

Really enjoyed this race. Was a lot more undulating than anticipated and some pretty steep sections at times. Lovely countryside and views. Was a bit bottlenecked at the start on the trail sections. But at points I found some good pace and felt really good. Not quite at the target times, but I think thats more down to the route, would be closer had it been a flatter course. Managed to do WU and CD but ran out of time for strides beforehand. Pleased with my effort though and felt strong.

Sounds like a really good event and pace will always be off target when the route is like that. All target paces are pretty much assuming the route is flat and conditions are ideal (I mean when do both of those things happen? Rarely). But another strong event and a great way to finish the week. The recent training data looks really good. We had that spell where you were struggling to hit your targets, but that’s 5 of the last 6 weeks you’ve gone 100%, which is so pleasing and overall is now back up to 87%. Let’s get that above 90 for Paris!! Awesome work Andy.