Change up the schedule if need be. I appreciate it’s another week where changes might need to happen. But a couple of really good sessions this week. Tuesday is a tough one so pace it well, start off slowly and build into the workout. Then Sunday a chance to practice half marathon pace in a really fun session. Any problems just shout. Happy New Year Glenn.

119 Points Achieved

Been a really good week. Noticed you’ve upped my target times as well which will be challenging 🙂

Signed up for the Paddock Wood 1/2 as well

Another great week. Well done Glenn. Ah yes, the downside of a 5K PB, faster target times 🤦‍♂️ Don’t worry if you are a little off at first, you’ll soon adjust. Paddock Wood is one of my favourite races. I’ve had 4 or 5 half marathon PBs there, including last year. Also if you sign up to Hastings Runners you’ll get 3 months free as your membership will then run from now until April 2027.

MONDAY

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5pts | 15 Mins Core (S&C)

5 POINTS

Recoveries: Just 30s between sets. Take a little longer if you start to find it tough.

A really quick 15 minute core workout!! Click on the exercise to view the workout

10 Points
TR 100%
Fabulous work Glenn, great start to the week.

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
TR 100%
Enjoyed this, good session
Great stuff Glenn. Dave is a sub 3 marathon runner and Conal a 19:10 5K Runner (this year). So it’s awesome you could stay with them

WEDNESDAY

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5 Points
TR 100%
Cheers Glenn

thursday

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22 Points
TR 100%
Great work Glenn 💯

FRIDAY

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15pts | 50 Mins Run

15 POINTS

It’s important to keep the easy runs easy. Focus on good running form and low heart rate.

15 Points
TR 100%
Great work Glenn

SATURDAY

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38pts | 3-2-1 Miles @ HM Pace

38 POINTS

1 Mile WU @ Easy Pace (RPE: 3)

3 Miles @ HM Pace (RPE: 6)
1 Mile @ Easy Pace (RPE: 3)

2 Miles @ HM Pace (RPE: 7)
1 Mile @ Easy Pace (RPE: 3)

1 Mile @ HM Pace (RPE: 7)
1 Mile @ Easy Pace (RPE: 3)

Add some variety to your long runs and ideal if you are training for a specific half marathon time. Practicing goal pace is very important in training.

39 Points
TR 100%
Good session, felt good shifting up and down the gears :-)
Glad you enjoyed this one. I’m a big fan of these type of sessions as half marathon pace feels quick but not too demanding. Really impressed with your pace and further evidence just how well you are running right now. Great work Glenn.

SUNDAY

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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!”

TR 100%
Well earned.