• January 12th - 18th

I’ve added in a 5th run this week. I hope that’s ok. The reason being we’ve ditched some of the S&C so we are missing some points. Based on your level and targets you should be close to 150pts per week to get the very best out of your potential. So I want to make sure I’m pushing you to the right level. Any problems with that extra run just shout. Keep up the great work Matt.

139 Points Achieved

Went well. Not 100% sure of pace as new watch should hopefully be coming on wednesday but i felt i got it right. I am now trying to incorporate hills into every run . The 5 runs is fine and i have no problems with the extra run. Monday track , tuesday- Thursday shorter runs and the long run sat. Sunday if i miss one of the week runs. Injury free at the moment.

Another strong week Matt. My only concern would be if the long run is Saturday and we have track Monday, we need Sunday to be an easy day. So that might mean moving one of the tougher runs to say Wednesday or Thursday. Or we could end up with 3 tough days on the spin – Sat – Sun – Mon and that’s when problems will likely start to occur. So just something to look out for if the plan looks a little heavily weighted.

MONDAY

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5 Points
Done
Great work Matt!!

TUESDAY

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28pts | 8 x 2 Mins & 1 Mins

28 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

8 x 2 Mins @ 3K Pace (RPE: 8)
90 Second Recovery

8 x 1 Min @ <3K Pace (RPE: 9)
60 Second Recovery

10 Mins CD @ Easy Pace (RPE: 3)

A great 5k session to improve speed. Don’t got off too quick, so focus on your pace in those first few reps, then you’ll get an idea of how far you can run each rep. From there you can then pick up the pace and cadence for the 1 minute reps.

30 Points
Monday session. 30 min at track. Happy with pace. I enjoyed the track and it fits in with work i am intending to keep to mondays for a whilst (at least until marathon)
Excellent session Matt. I definitely think track is ideal for you and you’ve got a natural pacer in Steve who is running 20 min pace most of the time. That’s something you just don’t get running solo sessions.

WEDNESDAY

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22pts | 75 Mins Run

22 POINTS

75 Mins @ Easy Pace (RPE: 3)

Nice and easy!! Why 75 mins and not 60? To hit that training load target and ensure your plan is as consistent, week in week out as possible, to reduce that risk of injury.

22 Points
Done
Well done Matt, glad the extra 15 mins was ok.

thursday

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5pts | 15 Mins Core (S&C)

5 POINTS

Recoveries: Just 30s between sets. Take a little longer if you start to find it tough.

A really quick 15 minute core workout!! Click on the exercise to view the workout

14 Points
Done.
Well done Matt

FRIDAY

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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!”

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
Done by self on Sunday.
Well done Matt, thanks for getting this done

SUNDAY

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42pts | 140 Mins Run

42 POINTS

140 Mins @ Easy Pace (RPE: 3-6)

Keep the long runs at a low effort level. Obviously the longer the time wears on the harder the run will become. Make sure you hydrate and take fuel with you.

42 Points
Done sat.
Brilliant work Matt