• January 26th - 1st February

I’ve put the plan up as normal. Do what you can. No expectations from my end, but the running and head space might help. Hear to chat if need be.

125 Points Achieved

A week where I felt good and got it done, good to get some done with company and some on my own. 3x 7k was actually very enjoyable, looking forward to the races now.

Another really strong week. The highlight obviously being the awards. Thank you for organising that. We had a great time. I’m looking forward to giving those half marathon sessions a go one day.

MONDAY

Loading...

5pts | Gym Upper Body

5 POINTS

Recoveries: 30-60s between sets. Superset with other exercises if time is limited.

A good workout focusing primarily on arms. So whilst not a priority as a runner to have a strong upper body it can help with our confidence.

10pts | Legs & Core Gym

10 POINTS

Combining both the legs and core into one good session can offer some good variety.  Be sure to be sensible if you do change up any of your weights or use different exercises.

15 Points
Did upper body, arms and core and legs were very tight from big gym session Saturday and Long Run Sunday, got the required points though plus walked thete and back, +2 points for that I reckon!!!
No chance. No points for walking 😂 But really well done on the gym session. Hoping to have more S&C variety in a few months time which should keep it interesting.

TUESDAY

Loading...

27pts | 15 Mins & 5-4-3-2-1

27 POINTS

10 Mins @ Easy Pace (RPE: 3)

15 Mins @ HM Pace (RPE: 6)
90 Second Recovery

5 Mins @ 5K Pace (RPE: 8)
90 Second Recovery

4 Mins @ 5K Pace (RPE: 8)
90 Second Recovery

3 Mins @ 5K Pace (RPE: 8)
90 Second Recovery

2 Mins @ 5K Pace (RPE: 8)
90 Second Recovery

1 Min @ 5K Pace (RPE: 8)

10 Mins @ Easy Pace (RPE: 3)

Credit TRC for this one. Imperative to stick to half marathon pace in that first 15 minute tempo. Otherwise you’ll be too fatigued to hit target 5k pace in the shorter reps.

27 Points
Very enjoyable session, yes it was tough but it’s these sessions that will make me stronger.
These are where the magic happens. Great running Michael. Was good to see you out there working hard.

WEDNESDAY

Loading...

Rest Day

0 POINTS

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

thursday

Loading...

10pts | Legs Gym

10 POINTS

A good all round session to work the legs. You should have built up to this fairly gradually, so don’t dive in head first as you want to take your time building your strength. Be sensible with the weights to begin with.

If short on time combine 2 exercises together (superset) them to save on the recoveries.

10 Points
Good to get this done early in the day, reasonably quiet in the gym so plenty of space and equipment available
Awesome work. Shana went in the evening to skip and there were 137 people in there 😱 Had nowhere to go. She had to ask the desk what the limit was, they said there wasn’t one but they could safely get 175 people in there. Hopefully that never happens. Midday is always fairly quiet and I will continue to go then.

FRIDAY

Loading...
9 Points
Done, nice and easy, plus a little dancing of course!
👊 I wonder how many points 60 mins of dancing is worth?

SATURDAY

Loading...

52pts | 7km Progression (HM)

52 POINTS

7km @ Easy Pace (RPE: 3)
7km @ Marathon Pace (RPE: 5)
7km @ Half Marathon Pace (RPE: 6)

A really good half marathon session. Slowly increasing the pace and finishing at goal pace on tired legs. Those last 7km should be tough but keep working hard to maintain that pace. You got this!!

52 Points
Almost perfect weather conditions Felt good throughout and an confident that a 1:45 at Brighton and Hastings is in the cards
Really impressed with this session. And agree, a 1:45 looks on the cards and it’s a nice pace to run at 👊

SUNDAY

Loading...

12pts | 40 Mins Run

12 POINTS

The biggest mistake we can make with these recovery runs is running too fast. This will mean when our harder sessions come round we are still fatigued and not able to put enough effort in to make the necessary gains.

12 Points
Nice and easy 40 minutes, half of it eith the Sunday Long Run bunch, love running with them
They are a good bunch that lot. Well done Michael