Let me know about any changes. I appreciate it’s a tricky time of year with the schedule, but as long as we hit those points and get some good quality runs in, I don’t really mind which days we do them on. Happy New Year Kelly and I feel quite positive about 2026 the way things have been going recently with your training.
Nothing to really report this week, slightly impacted by the weather but made it work. I think I’m more concerned about the upcoming weeks and trying to fit everything in but I’ll see how the schedule looks and feedback if anything looks like it’s too much
Excellent work Kelly. Please don’t let the training cause you anxiety. If at any point you have a busy week, just let me know, and then rather than you fall short of your targets, I’ll change the points, and bring them down a bit for that week. You can only train in the time you have available. So we don’t want to set targets that are just impossible to achieve. That’s when planning becomes really fun, as we need to find the best way to achieve maximum points in limited time frames. A challenge I relish. This “just run more miles” approach is fine for the youngsters with loads of time on their hands. But I’d much rather work with people who have limitations and challenges, to help them still get fitter. That’s where the feedback and communication is so important. But well done this week. First runner into the 100% club.
10 Mins WU @ Easy Pace (RPE: 3)
8 x 2 Mins @ 3K Pace (RPE: 8)
90 Second Recovery
8 x 1 Min @ <3K Pace (RPE: 9)
60 Second Recovery
10 Mins CD @ Easy Pace (RPE: 3)
A great 5k session to improve speed. Don’t got off too quick, so focus on your pace in those first few reps, then you’ll get an idea of how far you can run each rep. From there you can then pick up the pace and cadence for the 1 minute reps.
A mixture of strength work and cardio. Likely to be a good session for any running training plan.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Running with others can reduce perceived effort so parkrun is a good option as an alternative speed session. 10 mins easy WU & CD please.
| Skipping | 6 x 10s |
| Barbell Squat | 2 x 12 (10kg) |
| Plank | 3 x 60s |
| Reverse Lunge & Rotation | 2 x 15 |
| Barbell Overhead Press | 2 x 10 (10kg) |
| Calf Raises | 2 x 12 (10kg) |
| Flutter Kicks | 2 x 35s |
| Romanian Deadlift | 2 x 10 (10kg) |
| Split Squat | 2 x 15 |
| Barbell Bent Over Row | 2 x 10 (10kg) |
| Wall Sits | 2 x 45s |
90 Mins @ Easy Pace (RPE: 3)
Keep this nice and easy. Focus on good form & efficient running economy. RPE should be around the 3/10 which means you can run and chat.
A really quick 12 minute core workout!! 30s recovery between reps. Click on the exercise to view a Tutorial.
