I’ve only put Saturday in there as I know how much you enjoy parkrun. But if you want to be better rested for TWells bring that forward a day. Tuesday’s track sessions is always a good one on the week of a half marathon. Any questions or issues just ask. Best of luck Sunday Kev.

160 Points Achieved

MONDAY

15 Points

Done.

Well done Kev!

TUESDAY

28pts | 24 x 200 Metres

28 POINTS

2km WU @ Easy Pace (RPE: 3)

200 Metres @ Target Times (RPE: 9)
60 Sec Recovery
x 24

2km CD @ Easy Pace (RPE: 3)

A real opportunity to work on both speed and good running economy. Train faster to race faster.

28 Points

This was tough. Very difficult to get this done in the hr, and very hard work.

At the peak of the plan it’s good to be working at this level. If we don’t push we just don’t make those gains. Always a favourite session of mine and will make those slower HM and marathon paces feel a lot easier. Awesome work Kevin.

WEDNESDAY

31 Points

Was going to run a 10k in ldn, or run locally. Weather put a stop to either – run & get cold costs me a week in progress. Instead ran 10k in 50 mins at dl. Total work out was 63 mins with wu / cd. Very pleased to note that my hr at end was 81, if the reading was correct. Will now only run an easy pr before tw1/2.

Nice, so pretty much HM pace for 10k. Good practice ahead of Sunday. Definitely made the right decision. We ran at 6pm on Hastings seafront and it was awful.

thursday

FRIDAY

SATURDAY

12pts | 40 Mins Run

12 POINTS

The biggest mistake we can make with these recovery runs is running too fast. This will mean when our harder sessions come round we are still fatigued and not able to put enough effort in to make the necessary gains.

20 Points

Ran Leybourne Lakes for the first time. Pleasant flat course, altho crowded. Aiming for even 5 min k’s I finished in 24.35, which sounds better than it was, as I allowed myself to get quicker over time.

So a bit of sneaky progression run. Bonus pts for that. I’ve done Leybourne Lakes and would like to go back one day. One of the other members of the team (or past member was also there Saturday, not that you would have know who they wear, so not even sure why I mentioned it). Perhaps a little quick the day before the race, that would be my only suggestion for future race weeks. But well done Kevin

SUNDAY

66pts | Half Marathon (Race)

66 POINTS

Stick to your goal pace early on and it should feel easy. Dig deep in those final 5km to achieve your goal. The biggest mistake you can make is getting swept along in the early stages and going off too fast.

There is + & – in this. My plan was to run with the 1:50 pacers, with the aim of not walking the hills and running with a steady effort. At the start of a crowded 1/2M I was stood inches from the pacers, however from the moment the gun went off, I never saw them again. Totally my fault! So (yet again) I ran erratically, constantly having to check my watch, and try to slow down. However I ran the hills, and despite slowing from there on finished in 1:44:34, compared to the 1:48:45 I ran at Reading last year, three weeks closer to marathon day. So I am very pleased, I will cope with the Boston hills. However I have to find the method of running a steady pace (no pacers at Boston).

The + side you ended up running quicker which is great. But pacing is so so important for marathons. I could tweak the plan to include more marathon paced tempo runs if you like. Ideally what we want to happen is you get so comfortable with marathon pace, you run it without even looking at the watch. My last few goal races, I was so in tune with my target pace, that the minute my pace drops off, even by 5 seconds per km, I can tell, before I’ve checked my watch and realised it’s a bit too late. So that’s what we want. Although that said I will pay very close attention to my watch for the first 500 metres of a race, just to make sure I dial into race pace and then settle. It’s often mayhem at the start of a race with everyone tearing off like lunatics. But overall definitely a positive outcome here. And also with the slight changes to a few of your easy runs this week you’ve actually banked 160pts. Which I think is probably the best training week yet. Whilst that is a bonus, just be a little careful as the plans are created with a lot of precision and if we go over too much, that injury risk increases. 120% this week, which is a bit too high. So just something to bear in mind as well. Sorry a lot of info, but I wouldn’t be doing my job if I didn’t mention the risk of over training.

Step Ups	60 Secs
Wall Sits	2 x 60 Secs
Reverse Lunge	2 x 10*
Incline Press Up	2 x 15
Glute Bridge	2 x 15
Russian Twist	2 x 15
Plank	2 x60s
Single Leg Deadlift	2 x 10
Squats	2 x 15
Calf Raises	2 x 15*
Flutter Kicks	2 x 30s
Side Planks	2 x 20s
Side Leg Raises	1 x 10*
Clam Shells	1 x 10*