• January 5th - 11th

The big Sunday long run. Right at the peak of this training block but at least this weekend you can slow it right down. All about time on feet with one more marathon session to come before Sevilla. I’ve put in another sensible parkrun effort and you’ve got Tuesdays session to get some speed in the legs. But no need to go too hard at this stage of the plan. Any issues just shout. Keep up the great work Conal.

160 Points Achieved

Another good week. Nice and easy during the week, especially Saturday parkrun but then a very satisfying long run on Sunday. I’ll sleep well tonight and recover tomorrow. I’m enjoying running at the moment. I’ll miss not doing efforts this week but when the clocks go back I’ll be back in the Tuesday efforts, Wednesday Horntye routine.

It’s really interesting as I dropped your training pts a little when you had the back problems but naturally you’ve deviated back to the original targets that I had set. So that’s really promising and gives me high hopes about Seville. Fantastic running Conal and makes me happy to hear you are enjoying your running too.

MONDAY

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15pts | Conal S&C

15 POINTS
Step Ups 1 x 70 Secs
Split Squat 3 x12(5kg)
Glute Bridge 2 x 14
Single Leg Deadlift 2 x 12(5kg)
Forward Lunge and Rotation 2 x 12(5kg)
Bent Over Row 2 x 14(5kg)
Russian Twist 2 x 12(5kg)
Squats 2 x 15
Plank 2 x 60 Secs
Bicep Curls 2 x 15(5kg)
Tricep Dips Dumbbells 2 x 15(5kg)
Wall Sits 2 x 60 Secs
Dead Bugs 2 x 15
15 Points
Done. All good
Great work Conal

TUESDAY

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28pts | 8-6-6-4-4

28 POINTS

*Recoveries: 2 Mins Between All Reps

Big session this so start off at 10k pace and then look to hit 5k pace for the last 4 reps. Always focus on running tall and staying relaxed.

28 Points
Not specially fast, averaged just under seven minute miles and 6’45” on the four minute sections but it felt good for stamina. I felt I had a bit in reserve, and maintaining pace was good in each section. I didn’t tail off towards the end. I’d planned to hold back a little after Sunday’s hard run so not too concerned about pace today.
Sensible to ease back after the Sunday run. Those big marathon sessions are the priority right now. We don’t need to be going sub 20 pace right now, that box has been ticked. So another good session done. Well done Conal.

WEDNESDAY

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15pts | Conal S&C

15 POINTS
Step Ups 1 x 70 Secs
Split Squat 3 x12(5kg)
Glute Bridge 2 x 14
Single Leg Deadlift 2 x 12(5kg)
Forward Lunge and Rotation 2 x 12(5kg)
Bent Over Row 2 x 14(5kg)
Russian Twist 2 x 12(5kg)
Squats 2 x 15
Plank 2 x 60 Secs
Bicep Curls 2 x 15(5kg)
Tricep Dips Dumbbells 2 x 15(5kg)
Wall Sits 2 x 60 Secs
Dead Bugs 2 x 15
15 Points
Done, quick and efficient
Best way to do these sessions. Well done Conal

thursday

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15pts | 50 Mins Run

15 POINTS

It’s important to keep the easy runs easy. Focus on good running form and low heart rate.

15 Points
Good steady run. Didn’t hurry.
We definitely want to keep the easy runs gentler right now so well done here Conal.

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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18pts | 20 Mins Tempo (HM)

18 POINTS

Just a little leg turnover of the legs and a chance to get some miles in at half marathon pace.

Was planning to run parkrun in 22’30”. I didn’t see the email saying it was cancelled, so pleased that I had switched off after work yesterday and not checked my phone. Ran parkrun course in 28’ so well rested now.
Fair enough. You must have wondered what was going on when you first arrived. Sensible to ease back ahead of tomorrows long run.

SUNDAY

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54pts | 180 Mins Run

54 POINTS

Time to make sure your fuelling and hydration is on point. 30-60g of carbs per hour. The longer the run goes on the tougher it will get.

78 Points
That was a successful run. Just like last week I kept with the main group on the flat and downhill sections but found it hard to keep up on the hills. After the link road path we turned left and climbed up the hill towards the roundabout. They left me there and I was about 100m behind them for the next few miles. Just after Cooden, they took a right turn a couple of streets before the Bexhill seafront. Of course I was tired by now and wondered why I was heading towards Beachy Head so I cut down the steps onto the beach and the coast path. The beach slowed me and even the coast path was covered in pebbles after the storm so that took it out of my legs. I was slower along the seafront back to parkrun start than last week as i was on my own. However I was pleased when I checked my watch that I had done just over sixteen miles at eight minute mile pace despite the hills and the detour on the beach. I had taken two gels on the run and was well hydrated when we started but didn’t drink during the run. Ashley had made cakes so with that energy boost I set off again and ran to the big wheel and back at ten minute mile pace. I ran nearly 21 miles in 1 hour 55’. Very pleased.
Blimey, that was impressive. You’ve done some big marathon paced sessions now, to the point I think we just need to be a little bit careful. If we build too much cumulative fatigue you’ll arrive at Seville burnt out, so just bear that in mind as we go forward. I’ve tweaked this weeks training and this Sunday the easy run should be done much slower. Perhaps joining the other group is sensible to avoid burning yourself out. All that said. Brilliant running. And further proof you are in good shape heading into Seville.