• January 26th - 1st February

A slightly different session Wednesday morning. Better than doing lots of reps and standing around on your own getting cold. Apologies it’s in kms. If anyone can make the adjustment, it’s you 😂 Sunday’s session is a pretty important one in terms of getting prepared for HHM. You could do it with the group. Personally when I did sessions like this with the long run I found it a little bit disruptive, it still worked, but the route could be a factor. So something to consider. I’ll keep an eye on the schedule and see if anyone else on the team at a similar pace has a session like this as I may be able to team you up. Any problems let me know.

123 Points Achieved

Another successful week, hitting all the sessions, even though was a very busy work week, and was out very late on Friday!

Fantastic. Your consistency is excellent and these things don’t go unnoticed, hence the award on Friday. Hope it all feels manageable and if you keep going I would expect the times to continue to improve. Great work Ben.

MONDAY

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15pts | Circuits

15 POINTS

Always fun to train in a group. Ask for help if unsure on your technique on the exercises.

15 Points
TR 85%
Did it. 👍
👊

TUESDAY

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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!”

WEDNESDAY

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29pts | 3km-2km-1km

29 POINTS

2km WU @ Easy Pace (RPE: 2)

3km @ 10k Pace (RPE: 7)
2km @ 5k Pace (RPE: 8)
1km @ 3km Pace (RPE: 9)

2km CD @ Easy Pace (RPE: 3)

Credit to TRC for this one. A progression run, which would work very nicely with parkrun, albeit you need to do 1km fast beforehand.

29 Points
TR 80%
Did this on seafront to make it easier to keep to pace. I think I achieved the targets, while converting from KM to miles in my head! Happy with that. 👍
Great session Ben!! Seafront a good option for consistent pace like this

thursday

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18pts | Bimble💙

18 POINTS

I had to create a new session for you guys. Have fun. 60 mins easy is perfect in terms of training load.

20 Points
TR 80%
Another relatively hilly bimble as avoid the artic wind on the seafront!
Great job Ben, hills mean extra pts. So have another 2!

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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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.

9 Points
TR 70%
Tried to take it easy, although couldn’t help but speed up over last km. Just over 29 mins, so felt easy.
Well done Ben

SUNDAY

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50pts | 4 x 2 Miles (HM)

50 POINTS

1 Mile WU @ Easy Pace (RPE: 3)

2 Miles @ Half Marathon Pace (RPE: 6-8)
1 Mile @ Easy Pace (RPE: 3)
x 4

A big half marathon session for those who like to work in miles. A real opportunity to practice goal pace and build some confidence ahead of your race. Each rep will get progressively tougher, so dig deep towards the end of this one.

50 Points
TR 75%
Was considering doing this session on my own, but decided to do with the group. Worked ok, as tended to over loop back when on an effort section, so ran a lot of these sections at my own pace. There was some hills, so concentrated on effort rather than pace. I think I managed it well, although did feel it get a lot tougher by the final rep.
It’s good to experience the RPE creeping up as that’s something I learned on my own running journey is the effort level late in a half marathon can match that of a 5k if you get the pacing right. No worries about joining the group, if you can, I always see the benefits. Well done on your award Friday too. Thoroughly deserved.