• November 3rd - 9th

Tuesday evening session might be slightly different but pts will be similar if you wanted to join in with the group again. Pretty big weekend so a little bit wary of that. Uckfield parkrun would be my recommendation for you to really enjoy the trails. Perhaps encourage someone like Ben Mc to join you for a showdown 🤔

145 Points Target
144 Points Achieved

Solid week again loving the extra load to be honest, I was nervous about it at the start but now I look forward to the extra miles/time on feet and putting the elevation in there to makes it even better. Hopefully it all pays off when it comes to race day.

Another cracking week. I too was a little concerned but so far soo good and we’ve done it in a way where we’ve been really smart so far. As long as we continue on that path I see now reason why you can’t continue to make gains. Awesome work Steve.

MONDAY

Loading...
15 Points
All good on this as usual feeling fairly easy in all honesty. But still good.
Easy, careful using that word 😂 Good to hear though and I think it shows how strong you are right now and I don’t feel there would be much to be gained from pushing harder, especially all the time you are doing it twice a week. Great work Steve.

TUESDAY

Loading...

8 Mins & 60s

26 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

8 Mins @ 5K Pace (RPE: 7)
3 Mins Recovery

8 x 60s @ Under 3km Pace (RPE: 9)
60 Second Recoveries

2 Mins Recovery

8 Mins @ 5K Pace (RPE: 8-9)
3 Mins Recovery

10 Mins CD @ Easy Pace (RPE: 3)

A tough 5k session and the challenge is to see if you can hold your 5k pace in the 2nd 8 min rep when the legs are tired and you’re feeling fatigued.

26 Points
Another tough session done, that one felt a little harder than it should I think the wind was playing a big part of that and for some reason I was so thirsty too.
Superb work as always. I was expecting a cross wind so when we turned it was a bit of a surprise. Always happy to hold onto some water in my bag if need be. But great running and pace Steve. I did a 5k cycle afterwards and didn’t even hit that pace 😂🤦‍♂️

WEDNESDAY

Loading...

Rest Day

0 POINTS

0 mins @ RPE 0-1

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

0 Points
Very nice to chill out but may have consumed a few to many biscuits!!
Gotta get those carbs in right 😂

thursday

Loading...

60 Mins & Strides 🏃‍♀️

22 POINTS

60 Mins @ Easy Pace RPE: 3
8 x 100m Strides RPE: 8 (60s)

Keep the RPE down, have a chit chat & Don’t forget those strides 😜

22 Points
Another solid run hitting some hills along the way, right calf a little tight to start with but loosened off after a while.
I’ve said it a few times already but loving how you soaked up the extra training pts. I think that’s down to all the hard work in previous plans. If the legs continue to behave then we should see an improvement in performance based on the level your training at right now, which is very exciting. Great work Steve

FRIDAY

Loading...
15 Points
Another one ticked off, actually looking forward to tomorrow (that may change over night). Going to take the spikes as it would be good if I can wear them as there super light and fast.
Great work Steve, and pleased to hear you were looking forward to parkrun.

SATURDAY

Loading...

parkrun

30 POINTS

10 Mins WU @ Easy Pace (RPE: 3)
8 x 100 metre Strides (RPE: 8)

parkrun @ 5km Pace (RPE: 8)

10 Mins CD @ Easy Pace (RPE: 3)

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
Well there was mud water and it was slippery so perfect really, actually really enjoyed it to be fair although im not to happy with the 2nd mile (abit slow) and I forgot were I was and should have pushed on sooner than I did as I didn’t turn the screw till nearly the last bridge which was to late then but nevermind I know for next time. Now looking forward to hitting the hills over the south downs tomorrow.
I’m so pleased you enjoyed this and I think this highlights the strength of a coach runner relationship, to not only put parkrun in the plan, but find the right parkrun for you. One which I knew you’d enjoy and would test you. I think what you’ve done is put down a nice little marker so perhaps in a few months time you can go back and see if you can beat that. Congrats on the P1, albeit it wasn’t that close, but makes me happy to read the feedback. Great work Steve.

SUNDAY

Loading...

120 Mins 🏃‍♀️

36 POINTS

120 Mins @ Easy Pace (RPE: 3)

Long runs are key. Fuel and hydrate well & join a group if you can.

36 Points
Bloody fantastic that, not been over the south downs for ages. I reckon we should do a HR run over that way at some point would be a great place for a group run (although bedgebury would be very good to). Felt strong on the hills even after yesterday’s effort in the mud. Taking the rest of the day to chill out in the old town with the girls and a couple of beers. I will see you Tuesday evening. 👌
Sounds like a blinder. I’m with you on that. I’ve had my hands tied the past couple of years leading HRs on Sunday’s for the 2 hour out and back, having to cater for all, but hoping to step away from that which will allow more options like this. So definitely something I would like to explore. I was a bit worried when I saw you clutching your hamstring at the quiz but glad that was ok too. Excellent running Steve.