Two great sessions this week. Last big week before Brighton as well. Next week we’ll ease back to have you fresh come the start line. But see this as your last opportunity to make a difference to that finishing time at Brighton. You got this Karl. You’re a much stronger runner than you give yourself credit for.

140 Points Achieved

A big week completed. Some tough sessions, Sunday was tough in the rain and wind but went well. Overall feeling stronger and running well.

Another brilliant week. I’m so pleased. Just keep that negative voice in your head. If you treat the race like you did that session yesterday you will smash it. A half marathon if paced properly is a session to some degree.
1 x 5km at RPE:5
1 x 5km at RPE 6
1 x 5km at RPE: 7
1 x 5km at RPE: 8
1 x 1.09km at RPE: 10

If you treat it like that, you should be able to hold that pace, knowing that the RPE and HR will creep up. But the first 10k should be enjoyable, you just need to relax and keep ticking off the kms. Great work 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.

14 Points
👍
Great work Karl

TUESDAY

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28pts | Pyramid Hills

28 POINTS

This session should last 40 minutes. Find a location where you can pick different points on the hill. Lamp posts are great. So for example you would run to the first lamppost and back to the bottom of the hill. Then to the second lamppost and back. Keep making the reps longer until you hit 20 mins, and then start making the reps shorter again.

So you might reach lamppost 12 in 20 mins, then next rep will be to lamppost 11, then 10, then 9 and so on, eventually returning to 1.

Use the downhill as your recovery. You should be working at an RPE of 8 up the hill, and a 3 downhill.

A tough session so important to pace yourself well. If you really want to make it challenge, push the pace downhill as well.

28 Points
👍
Huge session!! Well done Karl

WEDNESDAY

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18pts | 60 Mins Run

18 POINTS

Keep that RPE down. You want to be able to run and chat, speaking of which, joining a group can add to the enjoyment here.

18 Points
👍
Keep ticking them off Karl!!! Getting some good bonus hill work done with these.

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
👍
This is a great habit to get into and if you stick with it you will be stronger than ever. Well done Karl

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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9 Points
👍
😁🍊👊

SUNDAY

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57pts | 5-4-3-2-1km (HM)

57 POINTS

2km WU @ Easy Pace (RPE: 2)

5km @ Half Marathon Pace (RPE: 6)
1km @ Easy Pace (RPE: 3)

4km @ Half Marathon Pace (RPE: 7)
1km @ Easy Pace (RPE: 3)

3km @ Half Marathon Pace (RPE: 8)
1km @ Easy Pace (RPE: 3)

2km @ Half Marathon Pace (RPE: 8)
1km @ Easy Pace (RPE: 3)

1km @ <Half Marathon Pace (RPE: 9)

2km CD @ Easy Pace (RPE: 3)

A great opportunity to practice your goal half marathon pace. Should be a good confidence booster a few weeks out from your goal half.

57 Points
👍
Fuck yeah (sorry is it ok to swear? Apologies if you prefer me not to). But this is huge. 15km at under 5:00 per km. You’re on for a 1:45, that’s where your fitness is at. It’s going to be really hard in that last 5km, but believe in yourself, that’s where the fitness is at right now and the most likely reason you won’t get there is your head. In the last 5km of my quickest halfs so far I’ve been working at 5k effort, so don’t be afraid of that if 16km in you’re working high, tick off 1km at a time, like you did in this session and you’ll hit that target. I’m excited. Superb running Karl.