A recovery week, so no need to do a long run. But we’ve got 2 good speed sessions and hopefully conditions will be good for parkrun. Pacers day, so perhaps attempt to follow the 21 for a bit and see how that goes. Albeit it would need to be decent conditions to attempt that. But keep up the great work. Enjoy the lighter week as the training continues to build after this.

106 Points Achieved

Good week, enjoying the Tuesday sessions.

Great work Glenn. Any week that follows with a PB is a quality week.

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%
Great start to the week Glenn

TUESDAY

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28pts | 8 x 2 Mins & 1 Mins

28 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

8 x 2 Mins @ 3K Pace (RPE: 8)
90 Second Recovery

8 x 1 Min @ <3K Pace (RPE: 9)
60 Second Recovery

10 Mins CD @ Easy Pace (RPE: 3)

A great 5k session to improve speed. Don’t got off too quick, so focus on your pace in those first few reps, then you’ll get an idea of how far you can run each rep. From there you can then pick up the pace and cadence for the 1 minute reps.

28 Points
TR 100%
Enjoyed that. Nice to have Jimmy Elford to chase :)
He’s running well Jimmy, annoyingly well. But to be fair to him he played football at a high level for 15 years whilst I was golfing so no wonder he is so fit. But another strong session Glenn.

WEDNESDAY

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5 Points
TR 100%
Great work Glenn

thursday

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22 Points
TR 100%
Steady run, all good
Great work Glenn

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%

SATURDAY

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26pts | parkrun

26 POINTS

Running with others can reduce perceived effort so parkrun is a good option as an alternative speed session. 10 mins easy WU & CD please.

26 Points
TR 100%
Took the PB down a little further. Happy with that.
Congrats on the PB Glenn. As I said a few times I think long term you’re a sub 20 5k runner. But chip away at a slower. I think Matt B who I work with has had about 15 parkrun PBs since we teamed up as he knocks a few seconds off each time and that’s probably the best way of doing it, rather than say your next PB being sub 20:30. But great work 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 90%
Steady run, a little stiff after park run yesterday
Sounds like 50 mins was about right then. Well done Glenn