• January 5th - 11th

Another good half marathon session in the plan for Sunday, the more we practice that pace the easier it will feel. Tuesday is a tough session but we don’t need to go any quicker than 5k pace which is comforting. I have tweak the training paces after the recent PB. One of the downsides of getting quicker 😂 Any problems let me know.

122 Points Achieved

Good week, no issues

Love your consistency and possibly your best week yet. Training at 105% overall right now which is fantastic, most of the team are in the lows 90s overall. Keep up the great work Glenn.

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%
60 seconds of Russian twists is a killer!
I know right. I found when I did this the glute bridges were not really doing much for the core so needed to tweak it. But this session now will really make a difference. Amazing what you can achieve in just 15 mins. Well done Glenn, great start to the week.

TUESDAY

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28pts | 8-6-6-4-4

28 POINTS

*Recoveries: 2 Mins Between All Reps

Big session this so start off at 10k pace and then look to hit 5k pace for the last 4 reps. Always focus on running tall and staying relaxed.

28 Points
TR 95%
Really good session, enjoyed that
Excellent work Glenn, nice to run with the lights on and great to have Conal to chase. His 5k last year was 19:09 🤯

WEDNESDAY

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5 Points
Well done Glenn 💪

thursday

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46pts | 6 x 1 Mile On/Off (HM)

46 POINTS

A good chance to get some miles in at goal pace. Adds some variety to your long run as well. If the route isn’t flat or conditions are challenging focus on RPE over pace. It’s not always essential to hit goal pace in these sessions. Obviously into a strong headwind you will be slower.

46 Points
TR 100%
Flat course along to Bexhill and back at target paces
Great to be able to hit the targets, especially as we’ve jumped up a level now and only a few days after a tough efforts session. Love where you’re at right now Glenn. Keep it up.

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!”

TR 100%
I wish my energy levels were 100% right now 😂

SATURDAY

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18pts | 20 Mins Tempo (HM)

18 POINTS

Just a little leg turnover of the legs and a chance to get some miles in at half marathon pace.

18 Points
TR 100%
Comfortable 20 minutes at HM pace
It’s good to do a run like this from time to time as it can make you realise that HM pace is pretty easy when done for a short period. Well done Glenn

SUNDAY

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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%
All good
Great job Glenn