Taper week, so potential to ditch something else if you feel the recovery will be better than the training. We want to be fresh for the start line if possible. Any problems let me know.

127 Points Achieved

MONDAY

15 Points

💪 might switch some sessions around this week based on weather. I don’t fancy the 40min @hm pace in wind and rain (I could use the confidence boost). I’ll be sure to factor recovery in

Decent session lined up Tuesday evening if you fancied joining the group. Weather looks really good tomorrow evening. Or I could reach out to Steve G as he has a progression run so you could really test yourself. He often runs a bit earlier 🤔 Tomorrow looks the day to smash out the tough session though with the forecast. Totally up to you, but thought I’d put those options out there. Well done on the S&C by the way.

TUESDAY

16pts | 40 Mins & Strides

16 POINTS

40 Mins @ Easy Pace (RPE: 3)

8 x 100 metre Strides (RPE: 8)
60 Second Recoveries

Keep the 40 mins easy and don’t forget those strides. Without them you won’t improve and will fall short of your weekly targets.

Did a little over but didn’t do strides as my calf wouldn’t take any more speed work. I did do some yesterday before the session though.

Sensible to leave out the strides. One of my runners did their calf smashing out strides last week (they are ok now) so there is that risk factor involved.

WEDNESDAY

24pts | 60 Mins Run Hills

24 POINTS

60 Mins @ Easy Pace (RPE: 2-5)

60 mins on the flat is quite different to 60 mins on the hills. So it’s important to differentiate between the two and if you do a hilly easy run, to account for that extra training load and how it might impact the rest of your week.

24 Points

Can’t wait for the trails to dry out. Felt sluggish to start but once I got going was ok. Calf is still an issue but I’ll ride it until PW.

Well done Paul. The better weather is not far away. Yeah not much we can do really about the calf this close to the race, other than perhaps take some extra rest if you feel it will help. Then we can look to mix up the S&C for the 1 mile night plan.

thursday

15 Points

💪

Bosh!!

FRIDAY

29pts | 5 Miles Tempo (HM)

29 POINTS

1 Mile WU @ Easy Pace RPE: 3
5 Miles @ HM Pace RPE: 6
1 Mile CD @ Easy Pace RPE: 3

Sometimes simple is the best. Dial in to that Half Marathon pace. Try not to rely on your watch too much and feel if your pace changes.

29 Points

Positive session, short break waiting for parkrun to start but it was worth it. Nice to run and chat with you guys before and after. Sub 1:20 is a go. Just protecting the calf until then

Great to catch up with you and awesome work on this session. Forecast looking decent. Roll on Sunday. Can’t wait.

SATURDAY

SUNDAY

27pts | 90 Mins Run

27 POINTS

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.

30 Points

100mins on a Tuesday. Weather was amazing so donned the PB vest and cruised the seafront. Turned at Cooden and picked up a little on the way back. Felt good aside from that calf. Enjoyed that more than you can imagine

That must have been beautiful. And I say this to the team sometimes, better fitness is not all about running quicker times, it’s about having that luxury to head out for a run like that and feel amazing. Thank you for repping the vest as well.