Back on plan. We still need those long runs, but max of 2 hours and we won’t be doing them that often, we just don’t want to lose that endurance you’ve built up. But track Monday and parkrun Saturday, so a strong week to start. Any problems let me know.

100 Points Target

MONDAY

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26pts | 8 4s and 2s

26 POINTS

Maintaining your current 5k pace will get progressively more challenging as a session unfolds. So breaking it down in this nature should allow you to maintain that pace for the whole session.

I did the first bit, then . Well a little niggle my groin I think , , I will run slow tomorrow with extra clothing as discussed
Yeah the cycling shorts might help as they give a bit of compression and should keep the muscles warmer. Hopefully just a small niggle.

TUESDAY

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Had a complete rest
Sensible, hope the leg feels better.

WEDNESDAY

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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
TR 100.00%
Yes 120 minutes ran , planned todo 11 miles at an easy pace , I did did run very slowly a flat ish road to the park with I gradually put a put more pace on , I did wear the garments you said , as you know the park run is hilly with both up and downs so gave my right leg a bit of a workout , yes no problem at the pace I was travelling , a positive
That’s great news. To be honest that’s not actually that slow. That’s the kind of pace we want to be doing those easy runs at. It might be just at track to hold back a little, even on the shorter reps. 4:30 per km would be the quickest you ever want to go and it looks like you hit 4:10 pace at the start of some of the reps, so perhaps that’s all it was, along with the colder weather. Keep wearing those cycling shorts as I think they will definitely help, especially as the temperatures drop further. But great work Allan.

thursday

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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!”

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.

4 Points
TR 100.00%
O/k
Great job Allan!

SATURDAY

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30pts | parkrun & Strides

30 POINTS

parkrun is the best!!! Every Saturday at 9am. A great opportunity to push our effort levels and run alongside other people. Make sure you get there nice and early for your WU & Strides. I normally aim for 8:15 to give myself plenty of time.

30 Points
TR 100.00%
I ran in Hastings , I could not believe it I as could see a few runners from Hastings runners running , my time was not to fast but was able to quicken up , bought a new pair of long shorts , legs are fine . I can’t come Monday night , I’m going to see G4
Well done Allan. And good to get some longer shorts as well. Little things like that can help. Really pleased to hear the legs are feeling better and sensible to not go too hard here.

SUNDAY

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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!”