So pretty much every plan I work with I try and get it too sessions per week. Whether that’s speed work, goal pace or a race, there should always be 2 sessions where you are working pretty hard. Then the other 1 or 2 will be easy, topping up the pts with the S&C work. So this week is no different. Efforts, 5k and two ease runs, combined with 2 x S&C. Seems a lot on paper but when you add it all up you’re looking at 6 hours probably. A week consists of 168 hours. So 3.5% of the time you’re exercising. When I put it like that I should add more in. Let’s get this new plan off to a strong start.

120 Points Target
120 Points Achieved

6 sessions is a lot for me, I felt like I needed to start this plan with a “boom!” to get me back in it, but 6 days of exercise won’t suit me long-term. Not just my body starting to ache, but the time required makes this not practicable every week. For me, 4 sessions suits well, 5 is also OK. I know this was due to no long run on the weekly plan, and I got through it all fine.
Felt mostly OK, nice to run fast again and 2 S&C’s went surprisingly well. A bit cramped today (Monday) so not looking forward to S&C later…

It was a tough start and to be fair you’ve smashed it. It’s a tough one and often a fine line. To keep making gains we do need to keep working harder, albeit progressive and slowly. Enjoyment has to be the primary factor but at some stage if you reign it in the fitness is going to regress slightly. The next 3 weeks are all 5 week sessions. The problem then arises again with the XC events and the Pudding Dash. They make it tricky to hit your targets on a low session week because they prevent us getting in a long run or big marathon sesh. For now, just keep the feedback coming and we can tweak it as and when need be. But a good week to get us back up and running.

MONDAY

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15 Points
I wasn’t looking forward to this but felt I had to… it was fine actually. Hard work at points but no niggles or issues, actually managed 2 x 20 pushups pretty easily and still did 24 pullups. Nice. Legs stuff all OK, bit worried what two sessions in a week might do to me though… we’ll see!
Great work Sam. It might be the case we ease back on some of the reps the week we have 2 sessions or I can create a completely different workout with some variety, that might help. See how you get on. I had a very similar discussion with Steve G recently as he wanted to drop to 1, especially as we’ve increased his running but actually he’s found it ok. Sometimes it’s the thought of it that is worse than the reality.

TUESDAY

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24pts | Ramp Up 4-3-2-1

24 POINTS

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!

24 Points
Hard work but nice to do something in a group again (and what a big group, well done!). Felt pretty quick for most of this session, had some congestion which made my breathing a bit hard at times. First time I’ve worn my Topos for any speed work, they were great – really comfy and responsive. Win.
Great to have you back Sam! Yeah the group has been really good of late, regularly hitting 15+ which is brilliant and everyone is very supportive. Probably some new faces there you don’t recognise either. I really must do better and introducing people. Very impressed with your pace though and good that it’s still there. I like the idea we work on the speed for over the winter, but when the spring returns we turn over focus back to the trails and endurance and just maintain the speed using strides and the occasional race. And hopefully that can help with motivation that you can remind yourself, right this isn’t every week all year long, if I work hard now it will pay dividends come the Spring when I can ditch these sessions.

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!”

0 Points
I rested.
😂 Like it. Very matter of fact. Dog walking seems to be the most common form of feed back for these but I’ve enjoyed getting to know some of my runners better by adding this.

thursday

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15 Points
Got on with this after work and it was fine, apart from Beatts coming in from the garden and getting muddy footprints on my yoga mat. Managed 2 x 20 pushups again, feels fine. Didn’t up the reps on anything else but am now using 12Kg when doing the tib raises, and that was pretty hard work.
You’re a machine!!! Some impressive numbers in there and inspiring me to get my shit together this winter. 💪 Great work Sam. Turning into a very good week. We saw Laura in town 👋

FRIDAY

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21pts | 70 Mins Run

21 POINTS

70 Mins @ Easy Pace (RPE: 3)

Keep the effort level down on these easy runs and focus on good running mechanics.

21 Points
12.5k at a pretty relaxed pace (~50k pace). Thought it was going to rain so wore jacket and waterproof shoes… I was roasting! A little sore and tired before this one, but no niggles
“Be bold and start cold”, I think that’s a popular saying somewhere in running. Solid run though in what has been a busy week. It makes a difference when the long run is missing and have to find those pts from somewhere else.

SATURDAY

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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
Wasn’t really feeling like I wanted to do this one but got it done all the same, 9.5k a bit quicker than the day before. No major niggles, just felt a bit tired and stiff. Really lovely morning for it so I didn’t hate it in the end :-)
Would you ever run without a plan? 😂 I sometimes wonder if you really hate it. But I get the struggle to get out of the door, especially if running solo and a bit of a boring session like this. So well done for completing it.

SUNDAY

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30 Points
I wasn’t expecting to smash any PBs on the day, but was hoping to be around 19mins… which I was, phew! The week of training made me a bit tired (I was also at work, at a gig and at a comedy show) so felt a little worn out by Sunday. That said, no complaints during the race – no niggles or anything, felt like I worked hard, but could have probably pushed a bit quicker. May well have done if Joe caught me. Really tried to catch Adam but he was on it, very consistent pace whereas I slowed a couple of times. It was nice to beat Joe again after his run of grand successes, I suspect neither of us were down for pushing to the max for this one. I don’t need any more PBs this year ;-)
Quality stuff and you make some interesting points. No need to be going eye ball out at this stage of the year. Save that for when the fitness peaks again in the Spring. It shows how well you are still running though. Fair play to Adam as he’s been on it at track recently. A regular and often solo hitting some impressive lap times. Great stuff Sam