• 27th April - 3rd May

Big week. 166pts up for grabs. Keep the easy runs at a low heart rate to get the full aerobic benefit. Then on your speed work, hit the targets. No need to go eye balls out and do yourself any damage. We’re not chasing 5k pbs right now, but the speed work still helps. Any problems let me know. KEep up the great work Joe.

168 Points Achieved

MONDAY

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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.

12 Points
Kept it dead easy and finished off with an ice cream!
I always remember the first year I went to watch the SDW50 and some guy just stopped at the ice cream van at Ditchling Beacon, brought himself a calipo and sat down to admire the views and enjoy his ice lolly. If that’s not winning at life then I don’t know what is.

TUESDAY

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2pts | Stretches

2 POINTS

A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.

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!

23 Points
Did a few of the stretches in the morning. Just about to finish them off. The speed session was good fun, as I haven’t done one like that for a while, although it was very hard going! Great to see Ashley down there, which gave me a bit of added motivation and I wore my Metaspeeds, which have been locked away for 6 months, so it felt good to put those on.
Yeah good to get that variety in there and mix it up. And always inspiring to see others working hard. Can’t wait to start smashing out more of these sessions myself. But awesome work Joe.

WEDNESDAY

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12pts | Joe’s S&C

12 POINTS

Crammed a bit more into 1 session here but now you’ve got a lot of good stuff in there. Hopefully it’s ok?

14pts | 30 Mins Stair Climber

14 POINTS

A great form of cross trainer for us runners. Take a few minutes to warm up at find your stride but then push hard. You can real bang for your buck with just 30 mins on the stair climber. I hit around level 10 when doing these but find the right speed for you that you can maintain, but you find this tough.

Upper body and magic steps done. Legs to be completed Friday morning
Great work Joe. Let me know when you get those legs done and I’ll add on those extra pts.

thursday

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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!”

FRIDAY

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2pts | Stretches

2 POINTS

A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.

24pts | 60 Mins Run Hills

24 POINTS

60 Mins @ Easy Pace (RPE: 2-5)

60 mins on the flat is quite different to 60 mins on the hills. So it’s important to differentiate between the two and if you do a hilly easy run, to account for that extra training load and how it might impact the rest of your week.

30 Points
One of those runs in which I felt like I could just keep going, so I did an extra 15 mins. Hope that was ok
Of course. You want to make the most of those days and sometimes it’s ok to stop a little short when you feel meh. Also good to bank some points some days as the plan will never always go smoothly.

SATURDAY

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63 Points
What a lovely long run. Took in some of our wonderful countryside and parks that we have, then finished off coming back along the seafronts of Hastings and Bexhill. Ended up doing 210 mins – not intentional, just misjudged the distance I had left, when I turned back. You’ve probably noticed that I rarely do ‘out and back’ long runs, as I prefer the variety of a loop. I usually judge the distance about right, but not today! As I’ve now done extra the last 2 days, I may cut tomorrow’s run down to a very light 50 mins
There are some lovely places in our area, we are blessed and if you plan a good route you can definitely make the most of it. Especially when running for 2 and a half hours. You can go up to 70 mins tomorrow without over training, but equally 50 is plenty too and gets you to 97% for the week. See how you feel in the morning. Awesome running as always Joe.

SUNDAY

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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.

22 Points
70 mins done. Dead easy. 125 average HR. I’m starting to quite enjoy the challenge of keeping my heart rate down, and if I want GUC to be a success, I really need to be going no quicker than 9:30 a mile, so it’s good practice for that. I think if you add my S&C points, then I’ll be over 100%??
Great work Joe. That is a very low heart rate. Yeah for GUC you gotta be keeping that heart rate down otherwise you’ll soon run into problems. 125 is very impressive to be fair. Another strong week in the bank. No one on the team worked harder than you this week!!