It was initially a recovery week but I have delayed that by a couple of weeks so you can keep progressing. Track Tuesday, same session as the group. Then quite a loaded weekend so just be smart with the long run and keep the pace gentle and plenty of fuelling. Running on tired legs is great marathon training though. Any problems just shout.

MONDAY

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All done.
Great work Kevin

TUESDAY

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29pts | 3 x 1km, 4 x 400s/200s

29 POINTS

Recoveries:
1km Reps – 2 Mins
400 Metre Reps – 90s
200 Metre Reps – 60s

New session. A good chance to work on a variety of paces and pick up the speed as the session goes on. Try and hit those targets on the dashboard if you can. Bear in mind this could take up to 50 mins so just get your timings right so you don’t run out of time if doing this on the track.

Didn’t run it – work plus weather conditions. Next time the weather is poor, I will try to complete indoors at DL.
Yeah if you can hit the treadmill as an alternative that would be good. I think since you wrote that, you’ve done just that.

WEDNESDAY

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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!”

thursday

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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.

18 Points
Ran at DL, 60 mins on a treadmill is not fun, but I don’t handle the cold weather very well.
Well done Kevin. Gear is the key. So I did track yesterday and the only bit of flesh I had not covered was my nose pretty much. Leggings, waterproof jacket, buff. I felt quite warm and cosy in truth. To the point I actually quite like running in the rain now, so long as it’s not freezing cold.

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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26pts | parkrun

26 POINTS

Running with others can reduce perceived effort so parkrun is a good option as an alternative speed session. 10 mins easy WU & CD please.

30 Points
Ran bedgebury with my wife 24:38 for 68.7%. Same time to the second that I ran eastbourne the previous week. Cold, so I ran in layers, & the ground was wet, however I now have good trail shoes. I warm up, with strides, and cd by jogging back to my wife who runs bedgebury in around 38 mins. When its cold, its an achievement for me to get out and run, time is irrelevant.
Perfect. Thanks for doing the strides as well. Getting into these good habits and routines is great. Lovely you get to do it with your wife as well. Love parkrun. As you say, this time of year, time doesn’t matter, all about keep turning up, keep working hard and those times will soon improve along with the conditions. Well done Kev.

SUNDAY

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45pts | 150 Mins Run

45 POINTS

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.

It didn’t happen. Didn’t get back from Charlton until 1 am (madness), and the weather didn’t help.
That is late. I went to the Valley on NYD to watch the Coventry match. We took the train and actually was amazed how quickly we got out, first train came in 5 mins and we squeezed on. I’m a little concerned with all the races booked that we are missing some long runs from the plan. If ever work eases back, perhaps we can look at some midweek long runs, 1 or 2 of those would make a big difference. At the moment we are going to have to take a few big jumps up to get the distance in and that obviously adds to the risk. I’m sure you’ll be fine, but obviously I want to get you in the best shape possible for Boston.