Let me know if you need to switch things around. I’ve put the Xmas Day parkrun in for now. The EOY 10 Miler on Sunday is an option and that would mean a lighter week in the build up. Merry Christmas Karl 🎄

129 Points Achieved

Good week, now looking forward to 2026.

I’m excited for you. I really feel we’ve laid down some strong foundations but believe there’s more room to improve. I think it could be your best year of running yet. I believe in you and that you’ve got some great times in the locker, just need that belief to filter through to you too. Let’s do this!! Great week Karl.

MONDAY

15 Points

Another one completed.

We will get you in the gym soon. I’m loving it in there right now. Well done Karl.

TUESDAY

27pts | 5-5-5-2-2-2-2-2

27 POINTS

*Recoveries:
120 Seconds for the 5 Mins Reps.
90 Seconds for the 2 Min Reps.

A good session to start off with your 5k pace and then pick up the speed as we move into the shorter reps. See if you can finish with your fastest lap in that final rep!!

27 Points

Another good efforts session, always tough but do enjoy.

Great work Karl. It was a rather subdued one this week, with fewer along, but you’re running great right now. I think if you stick with, combined with the extra gym worked we have lined up, 2026 is going to be huge running year for you.

WEDNESDAY

22 Points

Nice solo easy 60 mins and strides. Mistakenly did extra 2 strides thinking had to do 10

Nice. 2 extra is worth a bonus point 😂 Great work Karl

thursday

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.

Enjoyable Christmas Day parkrun. Bit slower than I hoped for. Only 4 strides today.

Pretty tough conditions to be fair. I still think that quick one is coming. I know I’ve said it a few times. If I get my fitness back in the New Year I’ll try and pace you at some point. As based on what I’ve seen in your training I’d predict you are in the low 22s right now if not threatening to break into the 21s. So keep believing, it will come.

FRIDAY

SATURDAY

10pts | 30 Mins Legs & Core (S&C)

10 POINTS

Squats	45s x 2
Russian Twist	45s x 2
Calf Raises	30s x 2
Plank	60s x 2
Split Squat	60s x 2
Dead Bugs	45s x 2
Wall Sits	60s x 2
Flutter Kicks	45s x 2
Glute Bridge	45s x 2
Single Leg Deadlift	60s x 2
Crab Walks	45s x 2
Side Planks	30s x 2

A solid workout covering all key muscles groups in the legs & core. 30 second recovery between reps! Enjoy 💪

10 Points

Great work Karl!! Bring on the gym!! 💪

SUNDAY

27pts | 90 Mins Run

27 POINTS

90 Mins @ Easy Pace (RPE: 3)

Keep this nice and easy. Focus on good form & efficient running economy. RPE should be around the 3/10 which means you can run and chat.