Cheeky little parkrun to keep working on that positive mindset in those tough moments. I want you to focus on km 4. That’s always the hardest. Try and find a mantra which works well in those tough moments and see if you make that km as quick as the others. If you get km 4 then often you’ll run a really strong time. Any problems this week let me know

110 Points Target

110 Points Achieved

Apart from Saturday, week went well.

You hit the targets and that’s the most important thing. Don’t overthink Saturday it was just one of those runs, better ahead and what we are ultimately doing now is laying down the foundations for the Spring when the big races come along, so as long as we keep working at a decent level we don’t have to be smashing out PBs right now. Great work Karl.

MONDAY

15 Points

Great work Karl

TUESDAY

24pts | 20 x 1 Minute Reps

24 POINTS

10 Mins WU @ Easy Pace RPE: 3
20 x 60 Seconds @ Fast Pace RPE: 9
(60 Second Recoveries)
10 Mins CD @ Easy Pace RPE: 3

Don’t go off too fast as 20 reps is a lot. You should feel like you’re working at a very high effort level towards the last 15 seconds of each rep. Go get ’em!

24 Points

Another good efforts session

Great work Karl. I always need to get that last rep on film. Good to see the form looking strong these days. I think you’re helping Adrian too as he’s running great and you two seem to feed off each other well.

WEDNESDAY

22 Points

Nice 60 mins and strides completed

Drove into the meeting just as you and Adrian were smashing out your strides which is always pleasing as a coach. Excellent work Karl.

thursday

5pts | 15 Mins Legs (S&C)

5 POINTS

Squats	45s x 2
Calf Raises	30s x 2
Split Squat	60s x 2
Wall Sits	60s x 2
Single Leg Deadlift	60s x 2
Crab Walks	30s x 2

15 minutes. Bish. Bash. Bosh. Add some weights once ready to progress with some of the exercises.

5 Points

If only we all had quads like Joe C!!!

FRIDAY

SATURDAY

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

One of those mornings when not really feeling it and didn’t want to run, but got the job done.

Rule of thirds. A third of runs are great, a third of runs are ok, and a third of runs are just shit. So when we have these days, just accept them, put it down as one of those shit runs and know better will be ahead. Well done for putting the effort in and getting it done, conditions were pretty grim to be fair. There was one gust on the way back that almost sent me flying.

SUNDAY

24pts | 80 Mins Run

24 POINTS

80 Mins @ Easy Pace (RPE: 3)

Try and keep it easy. It all depends on your current level. If slowly adding time to your long run the last 10-20 mins might be tough. Focus on good form.