• January 26th - 1st February

So no quick parkrun this week, plenty more coming up. Focus now is nailing that half marathon pace again and we do that in a big session Sunday. That last 2 mile block should feel tough. Tuesdays efforts is the toughest one we do pre HHM and they start to get a touch easier over the next few weeks. That’s just so you are fresh come race day, both Paddock Wood and HHM. We don’t want to keep pushing all the time otherwise we’d burnout.

126 Points Achieved

Tough week as have had a cold but all good

That’s impressive to come through that if you were feeling a bit under the weather. Another strong week, great work 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 90%
👊

TUESDAY

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30pts | 5-5-10×1-5-5

30 POINTS

10 Mins WU @ Easy Pace RPE: 3

5 Mins @ 10K Pace RPE: 7 (120 Seconds Recovery)
5 Mins @ 5K Pace RPE: 8 (120s)
10 x 1 Mins @ 3K Pace RPE: 9 (60s)
5 Mins @ 10k Pace RPE: 7 (120s)
5 Mins @ 5K Pace RPE: 8

10 Mins CD @ Easy Pace RPE: 3

Another big session here. This is where the magic happens, work hard, hit those paces and you’re going to make some serious gains.

30 Points
TR 85%
Good session
Smashed it

WEDNESDAY

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5 Points
TR 100%
💪

thursday

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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 80%
Nice steady run along the seafront
I miss those 🎻😢 Well done Glenn

FRIDAY

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50pts | 4 x 2 Miles (HM)

50 POINTS

1 Mile WU @ Easy Pace (RPE: 3)

2 Miles @ Half Marathon Pace (RPE: 6-8)
1 Mile @ Easy Pace (RPE: 3)
x 4

A big half marathon session for those who like to work in miles. A real opportunity to practice goal pace and build some confidence ahead of your race. Each rep will get progressively tougher, so dig deep towards the end of this one.

50 Points
TR 50%
Moved this to today as won’t get a chance to run on Sunday. A little over target times but not too bad considering I’ve been battling a cold this week and stacked it on mile 8 :-) My fault really as ran along the beach rather than up and over Galley Hill.
Sorry to hear you took a tumble and hope you are ok. I’ve opted for the flatter route myself a few times so I understand. Even when you include the easy miles your pace was ahead of your current half marathon PB so the signs are all good.

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 65%
Still a bit coldy and groggy but all good
👊

SUNDAY

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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%