Feel free to move things around this week. The 10k sessions is a good one and last opportunity to really improve that 10k pace ahead of next weeks races. Any problems let me know and Merry Christmas to you, Matt and family 🎄

130 Points Achieved

Christmas week was excessive buy glad I got some good mileage in too and looking forward to having a race next week. It’s a really nice race actually, so should be enjoyable whatever happens. Happy new year Simon

A fantastic week of training. Really well done Ben. Hit some good paces in those sessions too. Yeah the 10k should almost be a free hit, so no pressure or expectations, just go there and have a good crack.

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
Got out with Matthew, which was nice
That’s cool. Great that you guys get to run together whilst you are down. Well done Ben.

TUESDAY

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10 Points
Great job Ben.

WEDNESDAY

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38pts | 2km & 400s

38 POINTS

2km WU @ Easy Pace (RPE: 3)

2km @ 10K Pace (RPE: 7)
3 Mins Recovery

5 x 400m @ 3k Pace (RPE: 8)
60 Sec Recoveries

4 Min Recovery

2km @ 10K Pace (RPE: 7)
3 Mins Recovery

5 x 400m @ 3k Pace (RPE: 8)
60 Sec Recoveries

2km CD @ Easy Pace (RPE: 3)

Great session inspired by the Running Channel. Gets us practicing our 10k goal pace but also incorporates some quicker 400s to include some speed. Enjoy.

Did a condensed version due to time constraints. Hope you had a great Christmas Simon
I understand that. It’s a big session. Respect for getting out there and doing this Christmas Day. You’re 8 points short which is 30 mins of easy running if time does allow for that extra later in the week. But really good pace here and great to cover that distance in the time you ran for. Merry Christmas Ben, all good hear thanks.

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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10 Points
Great job Ben!

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.

32 Points
Got up late and missed parkrun but did my own in the lanes near my parents’ house. Did 100m strides + 50m easy for 1k before the 5k. Hope that’s ok
No worries. You weren’t the only one on the team to have a bit of lie in. Decent 5k time too as well. No worries about the slightly extra bit of WU, a few bonus points are always good. Great work Ben. Looked like the 5k was around the 18:30 mark? That’s decent solo.

SUNDAY

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36pts | 120 Mins Run

36 POINTS

Long runs are key. Fuel and hydrate well & join a group if you can.

36 Points
Headed out with Matthew for this one. Nice conditions
Great work Ben, really nice that you get the opportunity to run with Matt whilst at home in the UK