Choose Day👇

Obviously we want to keep the training up, but need to respect the need for rest after PW on Sunday. So I’ve swapped Tuesday’s efforts to Thursday this week. The challenge this week is to ensure those weekend easy runs (including parkrun) are done at 5:30+ per km. Any problems let me know.

Coach Simon🍊

125 POINTS TARGET

131 Points

MONDAY

rest-day

Rest Day

0 POINTS

TUESDAY

uppsala

60 Mins Easy-MP

24 POINTS

It’s a struggle to run at this sort of pace, however: ran 10.73k in 60:00, so 5.35k’s overall, focussing on pace throughout. Pleased with that!
That’s not a bad pace to be running. Slowing it down slightly, so pleased to hear that. Well done Kevin.

Coach Simon 🍊
24 Points

WEDNESDAY

Done.
Great work Kevin

Coach Simon 🍊
15 Points

THURSDAY

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dead

Ramp Up 4-3-2-1

24 POINTS

Ran this on a treadmill, which proved to be ideal given the number of speed changes. Hard going at first, but (surprisingly) I did find a steady pace, and managed to hold it. My max pace was 4:17, for the last 1 min which is v quick for me! For what it’s worth I ran a total of 9.69 k’s in 59:01 mins.
I always find it so hard to run any kind of pace on the treadmill so impressed you hit those speeds. Excellent work for getting this done and good to keep that pace in the legs. Well done Kevin

Coach Simon 🍊
24 Points

FRIDAY

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rest-day

Rest Day

0 POINTS

SATURDAY

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andy-alice

40 Mins Run

12 POINTS

Ran Eastbourne pr in 25:12, which was good controlled pacing by my std. Complete with wu, cd, & strides – so 40 mins+ in total. Will be running Hampton Court 1/2m tmw, which I’m going to try to run at marathon pace.
Well done Kevin, bonus points for the strides. Great news about the half marathon tomorrow. Going back to “easy pace”, there was a really interesting post from a local sub elite runner this week. He’s been struggling in recent years with a number of injuries, but he’s back healthy now achieving new PBs including a 14:46 5k recently. He used to run his easy miles at 4:20 per km (when he got injured a lot), he now runs them at 5:30 per km. So yes, if he’s running that slow for his easy miles it suggests that we all are to some degree, but especially yourself, don’t be afraid to slow it right down. Good luck tomorrow and I appreciate that will me MP

Coach Simon 🍊
20 Points

SUNDAY

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su-sparkes

120 Mins

36 POINTS

Ran 1:52:06 for 21 k’s, Garmin has that at 5:16 k’s. Miscalc’d the size of the event, its prob a little over 2 x the size of the HHM. So a good reminder re time needed for getting to the event, the bag drop, and the start. The course is flat, but multi terrain, technical, and narrow in places, meaning that you can’t always overtake, or run at a steady pace. I kept my pace between 5:00 and 5:45 k’s throughout, and could probably have held a conversation whenever. So overall, I’m very happy that I completed the event, and (hopefully) controlled my pace pretty well throughout. The next real test is to do the same over 20 miles.
Yeah I do like getting the odd race in, as it just prepares you for the logistically side of it. It’s amazing how much time you can need pre race. But sounds like an excellent run and thanks for keeping it controlled and not going too quick. I’ll chuck some bonus points in there, as was probably around Marathon effort by the sounds of it.

Coach Simon 🍊
48 Points