Another solid week as we edge closer to Goodwood. No need to be running for super long distances right now but I like the idea of just over 2 hours for the long run. Love the way you’re running right now so just keep up the work and all will be good on race day.

100 Points Target

MONDAY

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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
Really happy with my speed work , increased as the time got shorter .eased off at the end as instructed , good idea as I was under pressure . What you see on Garmin it’s all mine , very pleased with my over average min per K or mile .
That’s as good as I have seen you run at track. There’s no reason why after the marathon we can’t focus on your parkrun time for a while and reduce the mileage 🤔 But yes, agree, fantastic running tonight Allan. Don’t worry too much about the bloke at track, he’s just a bit of a stickler for the rules.

TUESDAY

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4 Points
Ok
Well done Al, glad the energy levels are good too.

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!”

thursday

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39pts | 130 Mins Run

39 POINTS

130 Mins @ Easy Pace (RPE: 3-5)

Pushing beyond that 2 hour barrier is a good mental win. Important to be fuelling and staying hydrated on these runs.

30 Points
Had to run as it was getting dark , could see for the first hour , around the park run , then it got dark , couldn’t see were I was running , then there was people walking there dogs with lights on Not on leads and people riding bikes with bright lights so it was dangerous , could not see to stop on the path so had to slow up and it started to rain , so completed 15 k had to stop and jogged home ,
Well done Al. Sensible to be safe. Worth getting some lights. Ask if you want a recommendation. Also the planning is important to get our there early enough before it gets dark if you can. Still a good run though.

FRIDAY

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4pts | 12 Mins Core (S&C)

4 POINTS

A really quick 12 minute core workout!! 30s recovery between reps. Click on the exercise to view a Tutorial.

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!”

SUNDAY

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30 Points
Same old same old 😂😂all went well , the best day for running , a good time , no injurie problems , all goes well
You’re consistency is excellent. I remember there was a time when we first started working together that there always seemed to be a niggle of some sorts, but that seems rare these days which shows we are working at the right level and you’re close to your best which is great to see. Excellent work Al.