A decent looking week. Tuesday is the evening session. If running solo and that doesn’t appeal I could find something a bit more interesting. Sunday could be a good one and I guess depending who turns up there might be an opportunity there 🤔 But the main thing is to use it as a solid training run more than anything. Any issues let me know. Keep up the great work Paul.

140 Points Target

147 Points Achieved

Positive week, everything feels ok and I’m feeling strong.
I’ll hit the track for Tuesday session next week probably not the best location for it but I like the track and think it’s a great thing to have.

Another really cool week and winning a race, albeit a small one, is still a brilliant achievement and one to be celebrated. I’ll drop you a message with an alternative session that is better suited to the track. Great work Paul.

MONDAY

15 Points

Shoulder is 50% better so that’s helpful. Otherwise fine today

Pleased to hear it’s starting to feel better. Well done for getting this session done Paul!!

TUESDAY

26pts | 5 x 1km

26 POINTS

2km WU @ Easy Pace (RPE: 3)

1km @ 5k Pace (RPE: 8)
2 minutes recovery
x5

2km CD @ Easy Pace (RPE: 3)

Classic session. Super simple. The end result being you have a better understanding of your current time for a 5K. Work hard and ideally finish each rep a few seconds quicker than your current 5k pace.

26 Points

Nice short session. I’m pretty sure all KMs were between 3:30 and 3:40 pace so that’s about right. Still tough but using parkrun markers made it simpler

That’s actually a really good idea using the parkrun markers. It also means you know pretty much where you are finishing each rep and that visual market can definitely help. A really solid session though and nice to get out in the daylight and get it done. Great work Paul.

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

Nice group and felt good today. Took them up Elphinstone to look for the elf and had a crack at Baldslow for the Strava segment for a bit of fun. Feeling good and nice to have a sensible sized group 9 of us.

Easy hills and he does Elphinstone 😂 #respect Nice to see some of mine running with you in the top group now. They are loved the long climb, honest. Great work Paul and glad you felt strong. Thanks for leading.

thursday

15 Points

All good here. I might do a little longer tomorrow time wise, I’ll see where the legs take me. I promise no silly Strava segment efforts though.

Great work Paul. Writing this and you’ve already completed the Friday run, which by the way is fine. Would be a shame not to make the most of your time off and a nice sunny day.

FRIDAY

27 Points

I needed that. Nice to be out and be able to enjoy it. Trails are super muddy and I have swamp feet but a smile on the face. Easy pace and easy run. I could have gone on for hours (or at least I felt that way)

So pleased to hear that. And no worries about the extra. I think as long as we don’t do anything bonkers it’s fine. Even if you go hard Sunday you’ll only hit 107% of the training, but there is room to leave out strides beforehand if you’re not taking it that seriously. So up to you. It’s also nice to make the most of your Fridays off and get a decent run like this in. Well done Paul.

SATURDAY

Not really a rest day as moved a friend into a new house which was a workout in itself. Also ate far too much pizza when we were finished

That’s sound like the hardest workout day of the week. And nothing wrong with some decent carb loading ahead of race day 🍕🍕🍕

SUNDAY

45pts | 10K Race

45 POINTS

2km WU @ Easy Pace (RPE: 2)
8 x 100 metres Strides (RPE: 9)

10km @ 10km Pace (RPE: 6-8)

2km CD @ Easy Pace (RPE: 3)

Control what you can. The warm up, strides, getting the early pace right and staying positive when it gets tough. You got this!! If it’s a hilly route do your research.

40 Points

Nice to pick up the win. Had an unknown chap on my heels for the first mile but he dropped off pretty quickly after. I did have a little stop and chat to Helen when I knew I was clear then pushed on for the line. Actually got to overtake a car too! First time for everything. Felt good and enjoyed it.

Overtook a car. Love that. What pleases me the most here, is not the win, but clearly the effort to push on and bank a strong time, when you could have cruised to the W! That’s going to bring the best training effects going forward. Superb work Paul, and thank you for making the coach happy. Two wins over the weekend for two of my strongest and most committed runners. Couldn’t be happier. Also how good do you look in that pic with Will, you must be super proud of the strength work you’ve done and the positive impact it’s had.