• January 19th - 25th

All the perfect ingredients to build towards HHM. The tough hills session with the Team on Tuesday. The tempo run to practice goal pace and the long run to build your endurance. Combined with some strength work. This is really smart training and leaves me excited about what you are going to achieve come March. Keep up the great work Glenn.

126 Points Achieved

Good week. Enjoyed the Tuesday session and you’re right, a bit of a treat not to be chasing a PB at the weekend

Another excellent week. 11 on the spin now. That’s why you got the recent PBs. It’s why I love running. If you put the work in, the rewards follow. It’s not like football or tennis where on game day things out of your control can spoil everything. Well done 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%
Absolutely terrible at press ups! :)
Sometimes it’s good to do an incline press up. That’s a way of getting the technique right. So pick any raised surface and just focus on lowering the chest down and up. I found this really helpful personally and the stronger you get, the lower the surface you do the press up on until you eventually get all the way to the ground. Well done on getting these workouts done those Glenn.

TUESDAY

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36pts | Continuous Hills

36 POINTS

10 Mins WU @ Easy Pace (RPE: 3)
40 Mins @ HM-Marathon Effort (RPE: 6)
10 Mins @ Easy Pace (RPE: 3)

Find a hilly route and push the pace a little. The uphills will naturally make the RPE increase. Try to attack the downhills as well, then ease off a touch on the flat. This is a session though so effort should be quite high during the 40 mins on.

36 Points
TR 90%
What a great session! Absolutely shattered by the end. Conal is a machine and think he could have done another 40 minutes of that! He was just starting to pull away at the end but was so glad I had someone to chase
He’s a legend. Can you believe he’s in his mid 60s and there lies the beauty of running. The thought that I can continue to run my best for another 20 years really excites me. It’s great to have someone like him to stick with as well and this will be a big session for HHM. Every time you work hard in one of these Tuesday sessions you’re knocking time of your HHM time, so that’s good motivation to have. Great running Glenn.

WEDNESDAY

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5 Points
TR 100%
All good
👊

thursday

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24pts | 30 Mins Tempo (HM)

24 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

30 Mins @ HM Pace (RPE: 6)

10 Mins CD @ Easy Pace (RPE: 3)

A good opportunity to practice your half marathon goal pace during a midweek tempo run. Factor in hills and weather, which may effect pace, in which case nail the right RPE.

24 Points
TR 90%
Yep, HM target pace for 30 minutes. All good.
Nice. These little sessions can make a real difference come race day when you’re naturally settle into race pace and not go off too fast. Well done 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!”

👍

SATURDAY

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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%
All good
Nice not to chase a PB every week.

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 100%
Good steady run around the town
Great work Glenn