Tuesday you could use Filsham if you wanted. Any questions about the session just ask. I’ve reduced one of the S&C sessions to make it more time efficient. Big weekend and important to really work on that fuelling for the long run and keep the pace easy. Any problems let me know. But Happy New Year Matt.

144 Points Achieved

Really happy with this weeks running. Saturdays long run is the first time i have felt confident about completing the marathon distance. Add to that, i am writing this sunday night, my legs still feel pretty good. Injury free at the moment. Happy new year and thank you for all of the support in the previous one.

So pleased that the confidence is starting to grow and that feel strong. Thank you also for the feedback, it really is invaluable to me, especially as you’re not on Strava. Really helps me keep track of where you’re at and if we need to make any tweaks. 144pts is a good level to be training at though.

MONDAY

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5 Points
Done. Not sure how to fill in last weeks data after sunday but i did complete the sunday run from the previius week with no issues
Thanks for letting me know. I normally leave “Last weeks training” on the dashboard until about Wednesday so you can catch up if need be. As long as you’re getting it done, I’m happy. Feels like I’ve not seen you for ages and without Strava I feel a little bit of a disconnect, so keep leaving feedback if you can, it really does help me. Well done Matt.

TUESDAY

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28pts | Pyramid Hills

28 POINTS

This session should last 40 minutes. Find a location where you can pick different points on the hill. Lamp posts are great. So for example you would run to the first lamppost and back to the bottom of the hill. Then to the second lamppost and back. Keep making the reps longer until you hit 20 mins, and then start making the reps shorter again.

So you might reach lamppost 12 in 20 mins, then next rep will be to lamppost 11, then 10, then 9 and so on, eventually returning to 1.

Use the downhill as your recovery. You should be working at an RPE of 8 up the hill, and a 3 downhill.

A tough session so important to pace yourself well. If you really want to make it challenge, push the pace downhill as well.

28 Points
Done. Filsham road as suggested.
Nice. Tough solo, but that’s a good option, the gradient is perfect for this type of session and handy being so close to home. Well done Matt.

WEDNESDAY

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25pts | 70 Mins & Strides

25 POINTS

70 Mins @ Easy Pace (RPE: 3)

8 x 100 metre Strides (RPE: 8)
60 Second Recoveries

Keep the effort level down on these easy runs and focus on good running mechanics. Strides are essential here, not optional 😉

25 Points
Done. About 5.30km pace per km
I like that pace. Anything quicker for the easy runs is probably a bit spicy. Well done Matt.

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 plus a slow park run as new years day
Would be a shame to miss the parkrun, so no worries there.

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.

(sunday)Umm didnt do. Did an hours run with lewis on sunday. , average pace about 5.20 a km. Legs felt surprisingly good until about the 10km mark, when my legs began to feel tired
No worries. The long run was always the key and will be going forward in truth. Building the endurance right now is far more important than getting quicker.

SUNDAY

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54pts | 180 Mins Run

54 POINTS

Time to make sure your fuelling and hydration is on point. 30-60g of carbs per hour. The longer the run goes on the tougher it will get.

54 Points
Did saturday slow and steady, finishing with park run. Ran thoughout without the need to walk. Park run provided added inputus and i finished with a 25min 5km. 32km in approx 2hr 55 min. Was very pleased with this and felt i could have continued
Superb, so pleased you managed to get this done. When I first read Saturdays parkrun feedback I took it that you hadn’t run Sunday and I started to get concerned. But these long runs can be a lot of fun, always good to finish with parkrun too and shows you can hit a decent pace on tired legs. How is the fuelling too? Happy with that? Great job Matt.