• January 5th - 11th

Just keeping it consistent right now. You’ve running well, we don’t need to push too hard, we’ll add to the challenge as the weeks tick by. For Monday you want to be coming in just under 2 minute laps. So anything around 1:55 is perfect. Anything under that and you know you’re probably going a little quick. Any problems let me know. Keep up the great work Allan.

MONDAY

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28pts | 8-6-6-4-4

28 POINTS

*Recoveries: 2 Mins Between All Reps

Big session this so start off at 10k pace and then look to hit 5k pace for the last 4 reps. Always focus on running tall and staying relaxed.

No track had a niggle0
Sensible to rest.

TUESDAY

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4 Points
O/k50.00
Well done Allan

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
Yes , back of leg a lot better with some rolling , ran with no problems or niggles when I ran or afterwards
That’s great news. Stretching and foam rolling can really help. Well done on the 2 hours 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.

TR 100.00%
O/k
Well done Allan!

SATURDAY

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26pts | parkrun

26 POINTS

Running with others can reduce perceived effort so parkrun is a good option as an alternative speed session. 10 mins easy WU & CD please.

26 Points
TR 100.00%
What can I say , the coldest run i have ever done.. and the slowest , my hands were so frozen I couldn’t move then at the end , the first and fifth k were good , looking back I probably had trouble breathing due to the cold temperatures and running into the wind and the hills no excuses 😂😂🏃‍♂️🏃‍♂️🏃‍♂️, the very very good news no niggles , See you Monday night ? Do you think it will be on ?by the way I only wore shorts so the problem I had was i think just a one off , oh I did ware a shirt running shoes and socks, it was so cold a elastic blanket with a long lead would not been any good 😂😂😂🏃‍♂️🏃‍♂️🏃‍♂️
😂 We need to invent a running blanket that keeps us warm for days like today. A decent time given the conditions. Sensible not to go crazy in that temperature. Track is cleared now so unless we get more snow and ice it will be on Monday, so will be good to see you. And yes be sure not to turn up half naked, that would put everyone off 😂 Well done Allan

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!”