I did look at this and my first instinct was “meh”. I shouldn’t really admit that as the coach, but it’s largely down to the fact of the sessions this week. Obviously I have no control over the Tuesdays but they have been great yesterday and sticking a “parkrun” in there often feels uncreative. But a good chance to show how well you are running if the weather is kind. And you could switch Thursday and Saturday over if you wanted to do a NYD parkrun, I guess that depends on the night before. What I will add is the training gets way more interesting from the follow week with the marathon sessions rolling into town. That’s when the training gets serious and we start that preparation for Manchester. Thanks for your faith in me this year, and I’m confident if you stick with it, the results in 2026 will be excellent. Happy New Year Adam.
Solid week no issues 59mi total. All is well 👍🏻
A bloody good week. From a data perspective there is an element of over training. 117% of the target. Which isn’t miles over the 110% threshold but a slight concern. That said the feedback you are giving me suggests you feel good. I just don’t want the scenario where an injury comes along and the numbers don’t add up. So just an element of caution going forward. But equally I appreciate the weeks in between can be a little lighter. So I’m happy at the moment, just a little skeptical of the volume, but I certainly don’t want to hold you back either.
| Step Ups | 60 Secs |
| Russian Twist | 2 x 12 (5kg) |
| Wall Sits | 2 x 75 Secs |
| Split Squat | 2 x 12 (10kg) |
| Press Up | 2 x 16 |
| Hip Abduction Isometric | 2 x 10 |
| Goblet Squat | 3 x 12 (10kg) |
| Plank | 3 x 75 Secs |
| Forward Lunge and Rotation | 2 x 16 |
| Single Leg Calf Raises | 2 x 12 (10kg) |
| Single Leg Deadlift | 2 x 10 (10kg) |
| Side Planks | 2 x 40 Secs |
| Kettlebell Bent Over Row | 2 x 13* (10kg) |
| Kettlebell Clean and Press | 2 x 8* (10kg) |
It’s important to keep the easy runs easy. Focus on good running form and low heart rate.
With your extended warm and cool down this currently earns 40 training pts. If anything does change (shorter WU, less intense session), let me know and I can tweak one of the other runs later in the week.
| Step Ups | 60 Secs |
| Russian Twist | 2 x 12 (5kg) |
| Wall Sits | 2 x 75 Secs |
| Split Squat | 2 x 12 (10kg) |
| Press Up | 2 x 16 |
| Hip Abduction Isometric | 2 x 10 |
| Goblet Squat | 3 x 12 (10kg) |
| Plank | 3 x 75 Secs |
| Forward Lunge and Rotation | 2 x 16 |
| Single Leg Calf Raises | 2 x 12 (10kg) |
| Single Leg Deadlift | 2 x 10 (10kg) |
| Side Planks | 2 x 40 Secs |
| Kettlebell Bent Over Row | 2 x 13* (10kg) |
| Kettlebell Clean and Press | 2 x 8* (10kg) |
70 Mins @ Easy Pace (RPE: 3)
Keep the effort level down on these easy runs and focus on good running mechanics.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
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.
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.
