If you are in Hastings Sunday Lou & Michelle (and possibly Jodie) could be doing a half marathon session that could be good for you. If not we can stick to the current plan. See you Monday!! Keep up the great work Allan.

110 Points Achieved

A good week , feeling stronger although the conditions far from good, a big plus no niggles or injuries , is the training right ? You know me I like to push the boundaries

Great work Allan. Another strong week. I think let’s get through these upcoming races and then discuss the possibility of increasing the training a bit. I think there’s potential to work a bit harder. We could add a 4th run in to the schedule and keep it easy. The fact that will be the spring/summer will make it easier and more enjoyable. But it would be a bit risky to do it now.

MONDAY

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28pts | 2-4-6-6-6-4-2 Pyramid

28 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

2 Mins @ 5k Pace (RPE: 8)
60s Recovery

4 Mins @ 5k Pace (RPE: 8)
120s Recovery

6 Mins @ 10k Pace (RPE: 7)
120s Recovery

6 Mins @ 10k Pace (RPE: 7)
120s Recovery

6 Mins @ 10k Pace (RPE: 7)
120s Recovery

4 Mins @ 5k Pace (RPE: 8)
120s Recovery

2 Mins @ 5k Pace (RPE: 8)
60s Recovery

10 Mins CD @ Easy Pace (RPE: 3)

Build up to a long interval session like this. Good to practice a variety of paces and dig deep during those longer middle reps.

28 Points
Yes all went well , I think a quicker pace the usual . No niggles felt good
Pace was great. Sometimes I might say ease back a little as just wary we don’t want to pick up an injury so close to the races. But another great session so well done Allan.

TUESDAY

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4 Points
No problem
Well done Al 💪

WEDNESDAY

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48pts | 70 Mins @ HM Pace

48 POINTS

A good opportunity to practice goal pace for an steady run. The more comfortable you get at goal pace the easier it will feel on race day.

48 Points
No Points for me , I did run all the time but promise I did run, but my watch stopped and I lost it . I did about 60 minutes until my watch run out , it has stopped giving me warnings , so at the moment I will charge it after 3days , I hope I will remember, I will probably get a new one .oh dear I have just seen my watch did keep the information , but of cause it didn’t show what i carried on , very pleased with my overall pace. The slower pace was into a 15mph wind .i run for 90 minutes
Yeah pace looks good. You should run with myself (pacing sub 2) and the ladies again at HHM. Especially if you’ve done a decent time at Paddock Wood. There would really enjoy that I think. Well done 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.

4 Points
O/k
Well done Al!

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
Had a warm up and down . A very strong park run , still a bit cold and people and dogs getting in the way.
Bloody dogs. But yes another good time and you’re well set to run a strong time at Paddock Wood. 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!”