• February 2nd - 8th

I do like a quick parkrun in the plan from time to time. Doesn’t have to be a fast course, just a good solid effort to wake up those fast twitch muscle fibres. So two decent sessions complimented with the easy miles, which we need to keep easy, including Sunday’s long run. Looking at the plan, 6 of the next 7 weeks you’ve got a session or race on the Sunday, so enjoy these easy miles. Keep up the great work Dan. Biggest pts week yet.

MONDAY

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12pts | 40 Mins Run

12 POINTS

The biggest mistake we can make with these recovery runs is running too fast. This will mean when our harder sessions come round we are still fatigued and not able to put enough effort in to make the necessary gains.

12 Points
TR 90%
40 easy minutes complete.
👊

TUESDAY

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15pts | Dan S&C

15 POINTS
Glute Bridge 2 x 20
Hamstring Walkouts 10
Split Squat Iso Hold 10*
Leg Swings 10*
Goblet Squat 2×10 (12kg)
Kettlebell Romanian Deadlift 2 x 10 (15.5)
Single Leg Deadlift 2×8 (13 kg)
KettleBell Swings 2×10 (13 kg)
Split Squat 2×8 (13kg)
Kettlebell Bent Over Row 2×8 (13 kg)
Calf Raises 2×10 (13 kg)
Single Leg Calf Raises 2 × 15 *(10.9 kg)
Suitcase Carry 2×30s* (18 kg)
Kettlebell Side Bends 2×10* (18 kg)
Dead Bugs 2 × 10* (5kg)
Russian Twist 2x30s (12kg)
Plank 2x45s
Press Up 2×15

Give this a go and let me know how you get on. Can always tweak it going forward.

15 Points
TR 90%
S&C completed.
💪

WEDNESDAY

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42pts | 5 x 1km & 10 x 400m

42 POINTS

2km WU @ Easy Pace (RPE: 3)

5 x 1km @ 10K Pace (RPE: 7)
120s recovery

10 x 400 @ 5k Pace (RPE: 8)
60s recovery

2km CD @ Easy Pace (RPE: 3)

I love this session. One of my favourites. Important to keep those first 1km reps at 10k pace, otherwise you’re going to struggle to pick up the pace on the 400s. Make sure you take a day off to recover from this one, or at least run easy the following day.

42 Points
TR 85%
Progression WU complete. 5x 1km all sub 6:25 pace. 10x 400m all sub 6:00 pace. Got kicked off the track so did a 10 min cool down on my Wattbike Atom in the garage when I got home.
Consistent splits make me so happy. 83 second last lap as well. I get about 50 Hastings Runners along to track on Mondays and you’d be up there as one of the quickest 2 runners each week, so don’t underestimate how good you are compared to the average runner. Great session Dan.

thursday

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15pts | Dan S&C

15 POINTS
Glute Bridge 2 x 20
Hamstring Walkouts 10
Split Squat Iso Hold 10*
Leg Swings 10*
Goblet Squat 2×10 (12kg)
Kettlebell Romanian Deadlift 2 x 10 (15.5)
Single Leg Deadlift 2×8 (13 kg)
KettleBell Swings 2×10 (13 kg)
Split Squat 2×8 (13kg)
Kettlebell Bent Over Row 2×8 (13 kg)
Calf Raises 2×10 (13 kg)
Single Leg Calf Raises 2 × 15 *(10.9 kg)
Suitcase Carry 2×30s* (18 kg)
Kettlebell Side Bends 2×10* (18 kg)
Dead Bugs 2 × 10* (5kg)
Russian Twist 2x30s (12kg)
Plank 2x45s
Press Up 2×15

Give this a go and let me know how you get on. Can always tweak it going forward.

15pts | 50 Mins Run

15 POINTS

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

30 Points
TR 30%
50 easy minutes completed. S&C completed.
Bish. Bash. Bosh. Never underestimate a training day where you get 30+ pts. Well done Dan

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 60%
Chilled day with a good film.
You never mentioned if you enjoyed the twist in His and Hers. We saw Send Help at the cinema this week. Really enjoyed it actually, dark humour with a bit of horror and gore.

SATURDAY

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30pts | parkrun & Strides

30 POINTS

parkrun is the best!!! Every Saturday at 9am. A great opportunity to push our effort levels and run alongside other people. Make sure you get there nice and early for your WU & Strides. I normally aim for 8:15 to give myself plenty of time.

30 Points
TR 50%
Warm up and strides complete. Sub 20 PR. CD complete.
Great work Dan. Looked like a good effort. HR pretty much consistent throughout which is good to see. More pts in the bank

SUNDAY

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42pts | 140 Mins Run

42 POINTS

140 Mins @ Easy Pace (RPE: 3-6)

Keep the long runs at a low effort level. Obviously the longer the time wears on the harder the run will become. Make sure you hydrate and take fuel with you.

TR 50%
140 minutes completed.