A really good week with the Winter 5K to look forward to and one of the most popular speed sessions. That’s being down Monday and Tuesday so take your pick which day works best for you. We do need a relatively long run in the middle of the week to hit the target, sorry about that, but will help maintain endurance levels. Let’s make this another strong week.
Tired, not unsurprising after running the Poppy HM and a full plan.
Pleased with the Winter 5k. Not a PB but have been focusing on distance. Also the Saturday night out didn’t help as there may have been a pornstar martini or two involved. But does mean I have done 8 so should get my little bit of HR plastic 🙂
Looking to the future:
Timing: next week is the last week of the current plan, then I would like a week off. I’m heading off to see Friends (leaving on the Thursday 27th and getting back on the Sunday/Monday – but am aiming to do the local Park Run when there) so it would be difficult to fit in a whole plan.
Purpose: It’s time to start Project Marathon for Autumn 2026.
I understand Sue Mann and a couple of others are looking at Beachy Head, so that could be the target as it would be great to do the training and the running with a group but not tied to it but think I may enjoy a trail one rather than pounding the streets for hours …
So in my pragmatic way, I’d like to test the waters with the next few plans:
Stage 1: UK Ultra’s South Downs Springtime Half Marathon – 29th March. Elevation looks to have one medium hill and one long one. Will be very weather dependent.
https://www.ukultra.co.uk/springtide-half-marathon/springtide-half-marathon
Then if that goes okay, the real test:
South Downs 20 Milers on 23 May https://www.ukultra.co.uk/20-miles/20-mile-race
It’s increasing distance and elevation from Springtime Half but more importantly looks to include a proportion of the Beachy Marathon, so if I’m okay with the 20 miler, then I’ll be okay for the Beachy Head Marathon….
Probably look to include the amble and again see how it goes and whilst it would be good to include the HHM, I’m not wedded to it as it doesn’t get me to where I want to be.
Welcome your thoughts and if you think this is a do-able or am I bat-sh!# crazy!!!
A fantastic week and thank you for all the information regarding the future plans. In terms of what next, I’d just ask what do you enjoy the most when running? Trails are very different to road running in that there will be lots of walking involved, especially Beachy Head. My experience was one of complete frustration in that the route basically determined my pave throughout and I never once got into any kind of flow. The other side of the coin is the road running where we are basically trying to hold a certain pace for a given amount of time and we can do that at a nice rhythm without constant interruptions from the elevation, terrain, stiles and cows. I should add at this juncture that The Amble and Rye Ancient Trails were two of my favourite runs of the year. Loved them both, so it does in some way contradict what I’ve said, but I didn’t train for either, I just did them. As your coach I feel like you’re close to running some really strong times on the road. I know you’ve achieved that sub 60 10k which is great but I believe there’s still room for improvement, especially at half marathon. So my suggestion would be merge the two. If Beachy Head is the main goal you don’t need to do those 2 races listed, they’re too early in the year. You’d be better off with The Amble and Rye Ancient Trails 30k as you’re two key build up runs for Beachy Head. That worked well for myself two years ago as well as Jo Edwards this year (ran he fastest Beachy Head by some distance) and the ultra gang. Training on the trails may also reduce your pace, so if you did it for a whole year you might finish Beachy Head, not enjoy it and feel like you’ve gone backwards (exactly how I felt at the time). Have a think. But I would split into two. Stick to the roads for the winter and break that HM PB in March (Paddock Wood perhaps) and then turn your focus to the trails. It’s a much better time to be trail running during the summer months when they are dry and runnable.
10 Mins WU @ Easy Pace (RPE: 3)
4 min @ 5k Pace (RPE: 8)
2 min recovery
3 mins @ 3K Pace (RPE: 8)
90 secs recoveries
x 2
2 mins @ <3k Pace (RPE: 9)
90 secs recoveries
x 3
4 x 1 min @ All In (RPE: 9)
60 sec recoveries
x 4
10 Mins CD @ Easy Pace (RPE: 3)
Always a favourite with the team! Keep that first rep at 5k pace and then start to ramp up that speed. Enjoy!
| Exercise Bike | 15 Mins |
| Skipping | 4 x 15s |
| Plank With Leg Raise | 2 x 60s |
| Squats | 2 x 15 (12) |
| Dumbbell Swings | 2 x 15 (12) |
| Dead Bugs | 2 x 15 (10) |
| Split Squat | 2 x 12 (8) |
| Bicep Curls | 2 x 12 (8) |
| Reverse Lunge & Rotation | 2 x 10 (4kg) |
| Tricep Dips Dumbbells | 2 x 12 (10) |
| Box Step Up | 2 x 14 (12) |
| Farmers Walk | 2 x 80s (12) |
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
100 Mins @ Easy Pace (RPE: 3)
Slowly adding time to your longer runs is the way forward. Keep the effort level down and continue to check in with your form.
| Exercise Bike | 15 Mins |
| Skipping | 4 x 15s |
| Glute Bridge Weighted | 2 x 12 (10kg) |
| Split Squat | 2 x 12 (8) |
| Russian Twist | 2 x 15 (10) |
| Calf Raises | 2 x 14 (12) |
| Bent Over Row | 2 x 10 (12) |
| Squats | 2 x 15 (12) |
| Dumbbell Swings | 2 x 20 (12) |
| Wall Sits | 2 x 60s (6) |
| Shoulder Press | 2 x 8 (12) |
| Flutter Kicks | 2 x 45s |
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
10 Mins WU @ Easy Pace RPE: 3
8 x 100 Metres Strides RPE: 9
5K @ 5K Pace RPE: 8
10 Mins CD @ Easy Pace RPE: 3
Always a great race and seems to create a different atmosphere to parkrun despite being on the same route. Feels more like a race and I’m always amazed at the impressive times that are produced in these Hastings Runners races.
