March 9th - 15th

A nice light week ahead of HHM. You could do the Sunday 30 mins any day to be honest, even add it on to Saturdays park run, or Thursdays Bimble. I do like a quick parkrun at this stage of a plan though as you’ll be in good shape right now and hopefully the weather will be kind to smash out a decent time and give you more confidence ahead of HHM. Any problems let me know.

100 Points Achieved

MONDAY

15 Points

ASPT done. 👍

Great job Ben!

TUESDAY

22pts | 60-45-30 Sec (Hills)

22 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

60 Secs Uphill (RPE: 8)
90 Secs Downhill (RPE: 4)

45 Secs Uphill (RPE: 9)
75 Secs Downhill (RPE: 4)

30 Secs Uphill (RPE: 9)
60 Secs Downhill (RPE: 4)

x 5

10 Mins CD @ Easy Pace (RPE: 3)

Hills can really build your strength as well as improve your running form. This session is tough but will really help you make big gains. Use the downhill as a light recovery jog, so exact recovery times can be flexible.

22 Points

Didn’t feel great at work, was worried I was coming down with something, but felt ok when doing this. Feeling ok today, so hopefully it was nothing. 🤞

That’s good to hear. Maybe the fresh air made all the difference. Good to get some bonus hills in there before the big day. Great work Ben!

WEDNESDAY

thursday

22pts | Bimble💙 & Strides

22 POINTS

60 Mins @ Bimble Pace (RPE: 3)

8 x 100 metre Strides (RPE: 8)
60 Second Recoveries

I had to create a new session for you guys. Have fun. 60 mins easy is perfect in terms of training load. Don’t forget those strides as well (if highlighted)

Another lovely Bimble, trying to stay out of the worst of the wind. Andy’s route again, so a fair amount of gradient! Didn’t do strides – I will do on Sunday, when it is not dark and blowing a gale!

He does love a hill that Andy. No worries about moving strides, sensible decision. Well done Ben.

FRIDAY

SATURDAY

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.

30 Points

Warm up was fine, 8 x strides were fine. Confident of doing a quick time. Then I started and my legs just felt heavy and couldn’t maintain the pace I wanted. Slowly faded as run went on and even with a push at the end, I eventually finished 2 seconds off my post injury PB, so quite disappointed. Although actually a second faster than my 5k target per this dashboard. I know I can run much faster, so just need to say to myself that today wasn’t the day. 7 minute cool down (didn’t want to miss the Bimble photo again!).

I think sometimes we just need to accept that wasn’t our day, as you rightly said. You weren’t the only one either, I actually caught a few of the team walking today 🤷‍♂️😲 But both were positive in their feedback, both, like you, are running well and have strong recent times under their belts, so I’m not concerned, I know there are better days ahead. The most important thing is to tick off the training run and move on. So well done Ben. I’ll let you off a few mins CD as well.

SUNDAY