• January 19th - 25th

With the 10k race on Sunday it makes sense to practice some goal pace on track Tuesday. This will give you a better chance of nailing the pace on Sunday and enjoying the race. The rest of the week is fairly straightforward though. I hope to be at track Tuesday but likely just taking it easy. Hope to see you there. Any issues let me know.

MONDAY

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15 Points
Back to 2 S&C’s pw – no prob. I plan to be at the track tmw.
Some weeks will be 2, other 1, just depends on the weeks schedule to be honest. Trying to hit the targets without having to do way too much volume. Hopefully see you tomorrow as I plan to be there but running easy again. Well done on completing this session Kev.

TUESDAY

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34pts | 5 x 1 Mile @ 10k Pace

34 POINTS

1.25 Mile WU @ Easy Pace (RPE: 3)

1 Mile Reps @ 10k Pace (RPE: 7)
3 Mins Recovery
x 5

1.25 Mile CD @ Easy Pace (RPE: 3)

Breaking down your 10k goal pace into mile reps should make it more manageable and give you practicing running at that speed and RPE.

34 Points
Tough!
I like that feedback. One of the toughest effort sessions we do. But great prep for Sunday! Form looks so good by the way. Make it look easy.

WEDNESDAY

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15 Points
Done. These are part of the routine now.
Great to hear. I may have some advancements soon as my knowledge of S&C has improved since getting into the gym myself.

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
Done, but. Should have run early but didn’t. Then the rain set in. Ran the hr on a treadmill. I won’t be doing that again in a hurry. Still easy is just 24 secs over mara pace, so I guess that’s useful.
It’s good to have that option at this time of year. So well done Kev! But I agree, the treadmill is boring, although I did do 60 mins on the Stair Climber yesterday which I guess is just as bad?

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!”

SATURDAY

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9pts | Easy parkrun

9 POINTS

“Easy means Easy! Not 5k pace, not 10k pace, not even marathon pace. Easy pace!! 😉”

Save those legs for the bigger sessions and enjoy running comfortably among the pack.

Thank you.

21 Points
Parkrun. I chose Bedgebury for the hills. My daughter offered to run with me, but needed another 5k for her schedule. So we ran Bedge at 8.15 in 38:12, and then ran the parkrun in 34:51 – pace to suit my daughter. A rare treat for me!
Nice. Great to run with your daughter and it’s still good training even at that pace. So some bonus pts banked.

SUNDAY

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45pts | 10K Race

45 POINTS

2km WU @ Easy Pace (RPE: 2)
8 x 100 metres Strides (RPE: 9)

10km @ 10km Pace (RPE: 6-8)

2km CD @ Easy Pace (RPE: 3)

Control what you can. The warm up, strides, getting the early pace right and staying positive when it gets tough. You got this!! If it’s a hilly route do your research.

45 Points
Completed 10.2 k in 50:42 mins, so 4:59k pace. Very happy with that. Not really a trail, virtually flat, but a fair amount of mud. However this plus the previous day was v good prep for next week’s 10 miler.
Decent pace if there was mud involved and as you say a nice confidence boost ahead of next weeks 10 miler. Feels like we are banking some good consistent training now, which is perfect at this stage of the plan. Well done Kevin.