• January 5th - 11th

A well deserved recovery week. Is the gym back on the cards this week? If not stick with the home workouts and we can add some extra mins on the easy runs to make up the missing 10 points. Any issues let me know. Safe travels if you are going back to Colombia. Keep up the great work Ben.

Disappointed not to have done my long run but guess life just gets in the way sometimes.

It’s how we respond to bad weeks that matters. They will happen from time to time. But if we stay positive and bounce back they won’t effect the overall plan. Plus I will always step in the alter the plan to insure you arrive at the start line having got as close to the original targets as possible.

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
Great job Ben!

TUESDAY

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10 Points
Great work Ben

WEDNESDAY

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24pts | Ramp Up 4-3-2-1

24 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

4 min @ 5k Pace (RPE: 8)
2 min recovery

3 mins @ 3K Pace (RPE: 8)
90 secs recoveries
x 2

2 mins @ <3k Pace (RPE: 9)
90 secs recoveries
x 3

4 x 1 min @ All In (RPE: 9)
60 sec recoveries
x 4

10 Mins CD @ Easy Pace (RPE: 3)

Always a favourite with the team! Keep that first rep at 5k pace and then start to ramp up that speed. Enjoy!

24 Points
Struggled getting out. Cold and icy in places. But felt good to get some pace in
Yeah a little bit tricky at the moment with these conditions, but well done for getting this session done Ben. As you say, good to inject some pace when we’ve done a lot of marathon work recently.

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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19 Points
Great work Ben, every session, every point makes a difference. It all adds up and contributes to our overall fitness. Keep racking up those points.

SATURDAY

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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!”

SUNDAY

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39pts | 130 Mins Run

39 POINTS

130 Mins @ Easy Pace (RPE: 3-5)

Pushing beyond that 2 hour barrier is a good mental win. Important to be fuelling and staying hydrated on these runs.