Sunday? I know it’s the St.Michael Hospice run which is only like to be 70 mins max. But thought it would be good to combine that with extra for your long run. Depending on timing I might do the same as have 120 mins in my plan (all being well with my leg). Wednesday, possible the club Horntye run to get some company and hills in? Then a bit of pace for the tempo run. Any problems let me know, but a good week with 111pts up for grabs.

111 Points Achieved

MONDAY

TUESDAY

18 Points

Easy with kids in tow on their bikes. Got a coldy thing which is a bit irritating 😠

Inspiring the next gen. Love it. Hope you feel better quickly.

WEDNESDAY

24pts | 60 Mins Run Hills

24 POINTS

60 Mins @ Easy Pace (RPE: 2-5)

60 mins on the flat is quite different to 60 mins on the hills. So it’s important to differentiate between the two and if you do a hilly easy run, to account for that extra training load and how it might impact the rest of your week.

24 Points

Did this Saturday am due to trying to fit half term stuff in too. Tight right calf after first hill – stopped to stretch and it felt a bit better. Didn’t choose an easy hill route found all the big hills I could in Ninfield! 👊🏼

Excellent work Lou. The hills will definitely help, keep an eye on that calf but luckily only one more easy run left this week. See you in the morning.

thursday

33pts | 45 Mins @ HM Pace

33 POINTS

10 Mins WU @ Easy Pace (RPE: 2)

45 Mins @ Half Marathon Pace (RPE: 6)

10 Mins CD @ Easy Pace (RPE: 3)

Practicing goal race pace is essential, especially for a half marathon. It’s important we hit our targets in training so on race day it feels achievable.

33 Points

Feel like I smashed this! I didn’t choose an easy route. I chose one with hills (not Hastings hills but hills) felt strong until last hill. I think I may need to do some hill work to get over my absolute hate!!! No niggles although felt I did S&C in the glute yesterday eve

Agree. The pace on Strava looked awesome and the fact you had hills in there too is even better. A real confidence boost. To hit sub 2 we probably only need to hit this pace on the downhill sections, so that should be further evidence that it is possible. Awesome work Lou.

FRIDAY

15pts | Lou H S&C

15 POINTS

Wall Sits	2 x 70 Secs
Split Squat	2 x 10 (6kg)
Incline Press Up	2 x 10
Russian Twist	2 x 10 (6kg)
Plank	2 x 40s
Single Leg Deadlift	2 x 12 (6kg)
Squats	2 x 12 (6kg)
Dead Bugs	2 x 14
Bicep Curls	2 x 15 (2.5)
Kettlebell Bent Over Row	2 x 8 (6kg)
Calf Raises	2 x 12 (6kg)
Side Planks	2 x 30s
KettleBell Swings	2 x 20 (6kg)
Hip Abduction Isometric	2 x 10
Clam Shells	1 x 10*

15 Points

Completed Wednesday as still feeling a bit coldy and didn’t want to get too cold and wet again Lovely stretch after

I don’t blame you. The weather was awful. Well done on smashing out the S&C

SATURDAY

SUNDAY

21 Points

Awesome run with awesome coach. Good to run and chat keeping it easy. Not a niggle in sight.

Ah thank you. Yeah that was a nice idea by St.Michael’s Hospice. I love meeting new people through running. Great to hear you felt strong too. Another excellent week of training ticked off. I’m getting all excited now with the races coming up.