I’ve tweaked the plan based on your feedback. Thanks for that. Keep the Xmas Day parkrun easy, especially after a half marathon the day before, then go fast on Saturday. Merry Christmas to you and the family 🎄

MONDAY

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15 Points
All done!
Great job Kevin!!

TUESDAY

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15pts | 50 Mins Run

15 POINTS

It’s important to keep the easy runs easy. Focus on good running form and low heart rate.

15 Points
Run on treadmill. 5.52 doesn’t seem so easy pace on a treadmill! Incline @ 1 deg. Hr at end of cool down dropped to 82, which is where I usually get to.
I find the pace on the treadmill feels so much quicker. In fact I think recently when I used the treadmill for a recovery run I did 4km in 30 mins 😂🤦‍♂️

WEDNESDAY

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45pts | 150 Mins Run

45 POINTS

150 Mins @ Easy Pace (RPE: 3)

All about time on feet. Don’t focus on pace. Instead keep that effort level down and concentrate on good running economy. Fuelling and hydration key too.

45 Points
21.73k in 2:22:51, so 6.34min/k. 1/2 mara, ran at my daughters pace, in poor conditions. Painful! Wu / cd would have got me over the 150 mins. Btw. You know I only have one S&C on this weeks plan?
Excellent work Kevin. Good to get some decent miles in before the turn of the year!! Nice to be able to do it with your daughter as well.

thursday

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9pts | Easy parkrun

9 POINTS

“Easy means Easy! Not 5k pace, not 10k pace, not even marathon pace. Easy pace!! 😉”

Save those legs for the bigger sessions and enjoy running comfortably among the pack.

Thank you.

14 Points
23:57 starting slow, slowly accelerating. Eastbourne pr, on a crowded course, in poor conditions. Some pain from prior day long, slow run.
Sorry to hear you had some discomfort. This does highlight the need to go easy the day after a long run. We should never do 2 tough days in a row really, that would include long run, parkrun or track. So I would say this was probably a bit too quick, so just be a little careful. That said still a decent time.

FRIDAY

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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!”

SATURDAY

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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.

Bedgebury pr 24:12 for 69.97%. With wu, strides, & cd. Too cold, so I wear layers, and start slow. 24:00 – 24:15 has been my std here for nov / dec, so I’ll take 24:12 today.

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.

30 Points
11.36k in 60:01 = 5:17K’s. Good conditions. Flat out & back with 1.5 x the hills at glyne gap. So maybe 40 secs /k too quick, but better!
Well done Kevin. So that’s kinda your marathon pace. So 30pts for 60 mins at marathon pace. This is where this model works well, whilst you want to hit the targets, if you go over that 110% line, that’s potentially your limit and then suddenly your red lining and injury is at risk. So just something to bear in mind. I’d have you running 5:30+, or closer to 5:45 per km in truth. But another good run ticked off.