The Pudding Dash I have credited 40pts too which would mean a good WU and CD, probably at least 2 miles each to hit that target. You could do less and add an extra 30 mins on Sunday. Let me know. It’s a tough race for me as a coach cos the difference between racing it and using it as a jolly is night and day. Any problems let me know. The Tuesday session is a good one though. Keep smashing it Paul.
Pretty decent week in the end.
No real issues other than overtired early on in the week.
Next week will be all over the place as I’m working the wrong shift and will be working most of Christmas this year. But it will be fine I’ll fit it in somewhere
Yeah great week Paul and working at a really decent level right now. You look so strong coming through on Saturday. Whilst the results have been excellent, hopefully that feeling of strength and self worth is even more satisfying from all the hard work you’ve put into your training in recent years. Definitely inspiring me with my gym stuff right now. No worries about Xmas week either, it’s a bit of a mad week all round in truth.
| Press Up | 3 x 15 |
| Sit Ups | 3 x 22 |
| Single Leg Calf Raises | 3 x 10 |
| Bicep Curls | 3 x 10 (15kg) |
| Shoulder Press | 3 x 8 (15kg) |
| Goblet Squat | 3 x 10 (15kg) |
| Dumbbell Swings | 3 x 8 (15kg) |
| Plank | 45 Secs |
| Flutter Kicks | 3 x 50 |
| Tib Raises | 3 x 10 |
| Split Squat | 3 x 10 (5kg) |
| Dumbell Row | 3 x 10 (15kg) |
| Tricep Dips Dumbbells | 3 x 10 (15kg) |
| Step Ups | 1 x 20 |
| Hip Thrusts | 1 x 10* |
| Side Leg Raises | 1 x 10* |
| Clam Shells | 1 x 10* |
Recoveries: Take 2-3 mins after the 8 min rep and 60s in between the 60 second reps.
A tough 5k session and the challenge is to see if you can hold your 5k pace in the 2nd 8 min rep when the legs are tired and you’re feeling fatigued.
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.
| Press Up | 3 x 15 |
| Sit Ups | 3 x 22 |
| Single Leg Calf Raises | 3 x 10 |
| Bicep Curls | 3 x 10 (15kg) |
| Shoulder Press | 3 x 8 (15kg) |
| Goblet Squat | 3 x 10 (15kg) |
| Dumbbell Swings | 3 x 8 (15kg) |
| Plank | 45 Secs |
| Flutter Kicks | 3 x 50 |
| Tib Raises | 3 x 10 |
| Split Squat | 3 x 10 (5kg) |
| Dumbell Row | 3 x 10 (15kg) |
| Tricep Dips Dumbbells | 3 x 10 (15kg) |
| Step Ups | 1 x 20 |
| Hip Thrusts | 1 x 10* |
| Side Leg Raises | 1 x 10* |
| Clam Shells | 1 x 10* |
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
If doing this as a race then it’s still worth some juicy training points. Be sure to get a good warm up and cool down in. The best place for that is probably along the village pavement although be careful as the road can get busy. Try and keep the RPE consistent throughout and be prepared for challenging underfoot conditions.
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.
