Race week. Very exciting. I think the fact you’ve got Paddock Wood booked as well takes a bit of pressure off here. Cos you can have another crack at it next week if this doesn’t go to plan. So just chill, work hard of course, but just don’t put any pressure on yourself. On Tuesday evening we are doing hills, that’s no good for you this week, if you can get yourself to track Tuesday morning and smash out that taper session, or do it solo on the seafront, that’s much better than running up and down hills in race week. The 30 min run Friday (or Saturday) is optional, but I think it’s good to keep the legs moving ahead of the race. You’ve proven in training you’ve got a 1:45 in your, that’s the time Michael is going for too, have a chat with him, if that’s still his target, no reason you too can’t race together.

130 Points Achieved

MONDAY

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

👍

Excellent work Karl!!

TUESDAY

25pts | Taper Session Kms (HM)

25 POINTS

2km WU @ Easy Pace (RPE: 3)

5km @ Half Marathon Pace (RPE: 6)
3 minutes recovery

5 x 200 metres @ Target Time (RPE: 9)
60 second recoveries

2km CD @ Easy Pace (RPE: 3)

A really good session to do the week of a half marathon. A chance to practice race pace at a lower volume and get some speed in the legs.

27 Points

WEDNESDAY

14 Points

👍

Well done Karl

thursday

FRIDAY

9 Points

👍

Well done Karl

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 a bit disappointed in myself for not doing better. First half I thought was going well and was on target for a sub 1:50, but then second half didn’t go well, I don’t know if it was because I didn’t stop for water until around mile 8 and then I felt like I needed the toilet, from then it was difficult to get back in the flow. But I can take some positives from it, I’ve done Brighton Half the last six years and that was my second fastest time there. Hopefully at Paddock Wood the weather will be more favourable and if there’s a 1:50 pacer then I’ll try and stick with them. Moving forward after PW I was planning to go off plan for a while and then take a look at what races I’m planning to do over the next six months and have a chat with you.

Hi Karl, sorry to hear this didn’t go as well as you would like. To be honest your better than this and we both know it. But good to take the positives. Two weeks ago you ran 23km at 1:49 half marathon pace, and that was a training run. Forecast looks good for PW. I think if you were to run with the 1:50 pacer then you should look to stick with them for 10 miles, 16km and then kick on, start overtaking people, work hard like you do at efforts, see how many you can overtake, even count them as you go past. Here’s a hypothetical question (not an offer, just make that clear 😂), but if I said to you, I’ll give you £10,000 if you run sub 1:45 at PW Sunday. Would you do it? I think we both know the answer. It’s yes. So somewhere it’s having that reason why, something to motivate you. Get angry, get pumped up. Dig deep like you do every Tuesday evening. I’m sure we’ll have a chance to chat before Sunday but I think you could run anything from 1:46-1:49. I really do. And no worries about taking a short break post PW, sometimes that’s a good idea just to reset and go again. Always hear to chat about future plans. I still think we’ve not got close to how good you can be, and I wouldn’t say that if I didn’t mean it.