• January 26th - 1st February

I’m a little concerned we’ve not go enough rest in after Canterbury, but the fact Monday is Pilates suggests we might be ok. Just see how you feel and take more rest if need be. Thursdays session is Anthony efforts. Obviously I don’t know what that will be but have put a session that is likely to be a similar training pts target. Then we get the long run in the weekend. So whilst the plan looks crazy I think this is a decent level for you and hopefully you find it manageable. If it does become too much, just say and we can reign it in a little, especially this week after the race.

118 Points Achieved

Pleased that I managed such a hard week following the Canterbury.
I would normally drop back on mileage after a race and did feel tired on Sundays run so a little worried that increasing my longer runs beyond 2 hrs might be too much for me leading up to the Hastings Half and that I’ll end up running on tired legs. It may be lack of confidence but also wondered if age comes into? That said I’ll be guided by you (I’m probably just having a little panic)!!

Thursdays efforts included a warm up and drills plus a cool down and stretching but the warm up and cool down we’re not 10 mins.

Great week Jan, especially after Canterbury. Generally my plans involve easing back quite close to race day. For example in the 9 days prior to HHM, all you have in terms of running is 2 x 60 mins and 1 x 30 mins. And hopefully that would leave you fresh for the race. What we can do rather than increasing beyond 2 hours is inject a little bit of pace into the Sunday runs. So we keep them at 120 mins but run blocks of say 20-30 mins a fraction quicker than “easy pace”. This will ensure you continue to see improvements. If we do the same thing week in week out, we won’t make those gains. I’m happy with either of those approaches in truth.

MONDAY

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10 Points
TR 80%
Pilates this morning instead of in the evening. She knew I’d ran to geared the session to lots of stretching which was fantastic.
Perfect. That’s the benefit of working with someone knowledgeable who can adapt the training (I’m talking about your Pilates instructor, not myself 😂) Well done Jan

TUESDAY

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12pts | Jan’s S&C

12 POINTS

NOTE: You can click on any of the exercises to view a tutorial.

*Signifies you need to do each side (so twice the number of reps)

This should be a good all round workout which will hopefully help with you keep those niggles at bay. The idea being we can slowly add to these. Those doing the best with their strength are the ones who keep it simple and consistent, week in week out.

If time is ever an issue. You can do some supersets. What is a superset? It means combined 2 exercises together, ideally ones that are different.

For example you might do 1 set of Bent Knee Calf Raises, and rather than just twiddle your thumbs for 60 seconds before doing the next set, you do a wall sit inbetween.

12 Points
TR 60%
Done – all good 😊
Well done Jan

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
TR 70%
👍
👊

thursday

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20pts | 5-5-3-3-2-1 Mins

20 POINTS

10 Mins WU @ Easy Pace RPE: 3
5 Mins @ 5k Pace RPE: 8 (120 Secs)
5 Mins @ 5k Pace RPE: 8 (120s)
3 Mins @ 3K Pace RPE: 8 (90s)
3 Mins @ 3K Pace RPE: 8 (90s)
2 Mins @ <3K Pace RPE: 9 (90s)
1 Min @ <3K Pace RPE: 9 (90s)
10 Mins CD @ Easy Pace RPE: 3

A good speed session and a chance to increase pace as the reps get shorter. Work hard and enjoy!

9pts | 30 Mins Swim

9 POINTS

Enjoy. Swimming is a great alternative to running and probably the best form of cross training.

30 Points
TR 40%
Morning swim 👍 Efforts – Ran for 1.5 mins at 5 k pace, on each return the time we were given to run back was reduced by 3 seconds. We did this 6 times with a minute rest in between. I did put my best effort in and surprised myself I was able to do it after Sunday and last night’s run. Feeling tired beforehand and reluctant to venture out in the wind and the cold – hence 40% training readiness!
Sounds like a fun session. If the WU & CD were roughly 10 mins we would have hit the 20pts, 21 in fact. Plus the swimming a good days work. Well done Jan

FRIDAY

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12pts | Jan’s S&C

12 POINTS

NOTE: You can click on any of the exercises to view a tutorial.

*Signifies you need to do each side (so twice the number of reps)

This should be a good all round workout which will hopefully help with you keep those niggles at bay. The idea being we can slowly add to these. Those doing the best with their strength are the ones who keep it simple and consistent, week in week out.

If time is ever an issue. You can do some supersets. What is a superset? It means combined 2 exercises together, ideally ones that are different.

For example you might do 1 set of Bent Knee Calf Raises, and rather than just twiddle your thumbs for 60 seconds before doing the next set, you do a wall sit inbetween.

12 Points
TR 70%
Swapped rest days and did my S&C’s Saturday morning. Thought it best as I’d done 5 consecutive days of training (including the Canterbury) Felt good 👍
Good idea to switch it up and take the extra rest. Well done Jan. you could always combine an S&C to free up an extra rest day if that helps

SATURDAY

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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!”

SUNDAY

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36pts | 120 Mins Run

36 POINTS

Long runs are key. Fuel and hydrate well & join a group if you can.

36 Points
TR 60%
Felt a bit more of a slog than previous Sunday runs with muscles tightening up as well. That said, I did it and 😅
Well done Jan, some runs for no obvious reason can feel tough. It’s not a sign of regression, it’s just how it is sometimes. But as you say, you got it done and the consistency will make all the difference in the long run.