I always find this training period tough. Coming out of the back of some big races and motivation can dip. So keep plugging away. These weeks are as important if not more important than those later in the plan as we are building the foundation again. It will be great to have daylight for the evening sessions again, and the progression run is always a good challenge and if done at parkrun it’s fun as you get to overtake loads of runners. Any problems just shout. I’ve tweaked the S&C so appreciate it may take a bit longer but these two 30 min workouts could really make a big difference, not just to your running but your overall strength and well being.

120 Points Achieved

MONDAY

8pts | Home Legs/Arms – L1

8 POINTS

Working on our arms as runners is mainly superficial in truth, in the sense it won’t improve our running much but can help with confidence. Who doesn’t want bigger guns? This session should take no more than 30 mins, combine 2 exercises together (superset) to reduce the total time.

8 Points

All good

Glad this went well and I know it was a slight change up. Well done Glenn

TUESDAY

20pts | 5-5-3-3-2-1 Mins

20 POINTS

10 Mins WU @ Easy Pace RPE: 3
5 Mins @ 5k Pace RPE: 8 (120 Secs)
5 Mins @ 5k Pace RPE: 8 (120s)
3 Mins @ 3K Pace RPE: 8 (90s)
3 Mins @ 3K Pace RPE: 8 (90s)
2 Mins @ <3K Pace RPE: 9 (90s)
1 Min @ <3K Pace RPE: 9 (90s)
10 Mins CD @ Easy Pace RPE: 3

A good speed session and a chance to increase pace as the reps get shorter. Work hard and enjoy!

20 Points

Solid session

Feels like you’ve under sold yourself a little. Not seen the splits yet but you seemed to have Conal in your pocket which shows how well you were running. Nice to have Sam and Steve there. He’s the absolute dog bollocks that bloke. What a runner. As are you to be fair. Well done Glenn

WEDNESDAY

9pts | Home Legs/Core – L1

9 POINTS

*reps/seconds on both sides

A really good home workout for the core and legs. If new to this, don’t worry about hitting the seconds or reps. Do what you can and slowly build up to the targets.

For example you might find you can only hold a plank for 20 seconds at first, which is fine. Don’t push too hard that you get injured. You’ll soon get strong and be able to add more seconds.

9 Points

Good to ramp it up a little. Caused a bit of stiffness on my Thursday run but all good

It’s a good sign because that means you are working the muscles to a point they are going to be making gains. I wonder if you were there when Brian Holden did a strength session for St.Vincents up at William Parker in that really small gym. I never forget it because I went with Mark Robertson and neither of us could move the next day 😂 That’s a 35 year old memory.

thursday

22 Points

No issues :-)

Great work Glenn

FRIDAY

24pts | Progression Run (KM)

24 POINTS

2 Km WU @ Easy Pace (RPE: 3)

1 Km @ Marathon Pace (RPE: 5)
1 Km @ Half Marathon Pace (RPE: 6)
1 Km @ 10 Mile Pace (RPE: 6)
1 Km @ 10K Pace (RPE: 7)
1 Km @ 5K Pace (RPE: 8)
1 Km @ 3K Pace (RPE: 9)

2 Km CD @ Easy Pace (RPE: 3)

A challenging but rewarding session where you can experience what it feels like to run at different paces.

25 Points

Moved this one to today from Saturday. Loved it, Increased speed for each km, the wind helped on the second half.

Nailed it, splits look awesome and that last km was fantastic. Excellent running Glenn, glad you enjoyed it as well.

SATURDAY

36 Points

Steady run around town. Tried to keep RPE down, average BPM under 150

Good to hear you’re focusing on the RPE and HR. Something I’m really embracing at the moment and made my own 2 hour run feel super easy today. Steve G did a test in the lab and the conclusions were he was just running a bit too fast in training. And that slowing down can help. Awesome work Glenn