• 23rd February - 1st March

So 2 rest days could be key here. It does mean we need to combine S&C with an easy run, but if manageable I think the increase in mileage should be absorbed quite well with that 2nd rest day. I wasn’t too sure about the speed work this week so wanted to put that in as moderation. If you’re ready to do track on Tuesday, I can put that in, no problems. Any issues let me know.

126 Points Achieved

MONDAY

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18pts | 60 Mins Run

18 POINTS

Keep that RPE down. You want to be able to run and chat, speaking of which, joining a group can add to the enjoyment here.

30 Points
Well the runs were great nice and easy both ways, apart from getting soaked on the way home it was good. Strength work started ok then adductor decided to go twang seams the Strength work is not for me atm and i wonder why i do it tbh. Hopefully it will be fine come the morning, I will probably go track tomorrow as susannah is about to deal with Ellen this week and not next week. But that all depends on how things feel. (Won’t do track today will try and do what’s on the plan after work adductor not the best done 3 weeks solid running and again the s&c has caused the problems)
Makes sense to leave the S&C out for a few weeks and then when you bring it back drop the weights. Based on your feedback that would be my advice. Strength is one of your best assets at the moment so even if that dropped a bit I wouldn’t be worried as we could soon regain that. The most important thing right now is we want you running and if the S&C jeopardises that, just leave it out. The Stairs is basically S&C in disguise, so you could make up for the missing pts from S&C with 1 stair climbing session. Then you’re still doing strength work, especially on the glutes and hamstrings. But yes, for now, from what you have said I would ditch the S&C. Really hope tonight goes ok.

TUESDAY

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26pts | Progression Run (10k)

26 POINTS

1 Mile WU @ Easy Pace (RPE: 3)

1 Mile @ Marathon Pace (RPE: 4)
1 Mile @ Half Marathon Pace (RPE: 6)
1 Mile @ 10K Pace (RPE: 7)
1 Mile @ 5K Pace (RPE: 9)

1 Mile CD @ Easy Pace (RPE: 3)

A challenging but rewarding session where you can experience what it feels like to run at different paces.

Well I wasnt going to bother trying today but decided to head out for a easy run, the legs seamed ok to be fair so I did do a sort of session but not what was balanced as I went to the park I done a couple of steady miles and some hill sprints and easy either side a bit less volume than the plan but after yesterday’s scare I wasnt going to take any risks. Hopefully with tomorrow being rest day I will be good to go Thursday but will still be playing it safe.
Sensible to keep it a bit easier right now. Last thing we want is a big step backwards with the injury. Can always add a few extra miles on later in the week if it feels better. But right now, especially these first few weeks of the new plan, it’s smart to listen to the body and adjust accordingly. Ellen ran probably her best session yet, really impressed and she’s making some good progress.

WEDNESDAY

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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!”

Decent chill after work nice to have some sunny weather for a change
It was such a lovely day and gives us all hope that spring is on the way. I love this time of year.

thursday

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24pts | 60 Mins Easy to MP

24 POINTS

Rather than just head out and do 60 mins easy, this goes through the gears a little and will hopefully help you improve running economy as the speed picks up a little. It’s still a light session but makes the easy runs more interesting. Best done on the flat to hit consistent paces.

24 Points
I made this a bit more progressive as I missed out Tuesday done 20min easy 20min steady then made the last 20min progressive legs felt good although I wore my knackered vapourflys which made things harder, I should get rid of them really. Looking forward to tomorrow’s easy miles as im running with Jon its been 10 months since ce we ran together.
Nice, yeah good idea to put a bit of pace in the legs. Great work Steve. Sorry to hear Jon has been struggling but really pleased to hear he’s getting back to it now. Such a top bloke and will be great if you can start running together again.

FRIDAY

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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.

What a great run that was, even though the weather was shit the company was the best, legs felt good and its actually nice to run loops around the park for a change. Looking forward to the long run now. Done some gentle strenght stuff but didn’t track it only done some squats and calf raises may do some core work tomorrow morning.
Great to see you were able to run with Jon again and get so much from that. Makes me happy to hear that

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!”

Good rest day finishing of the lighting over my pond, then had my dad’s 70th in the evening long day but good.
Sounds like a nice day. Happy birthday to your day

SUNDAY

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36pts | 120 Mins Run

36 POINTS

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

36 Points
So good to finally get back on the trails, ran solo so the pace was honest to how I was feeling and after only getting 5 1/2 hr kip i was pleasantly surprised with it juat a shame it wasn’t in 20° sunshine really, I stayed well fuelled with 3 40g gels 1ltr water and a couple of dextrose tablets. All i need to do now in 17 weeks is run 2.5 mile further with another 800ft of gain in the same time oh and in 20° heat easy right. On a serious note thou legs are good atm 💪👌 43mile week too.
😂 That made me chuckle looking ahead. Really pleased you felt good and at the end of a decent mileage week. Shows that all the work you have done over the past year or so is still there. Perhaps time to make the most of that, as you’ve hinted at and do a bit more mileage. Great work Steve. Roll on 17 weeks time.
PBrunner
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