Last easy week on the plan then shit gets real as we increase the training load. Hence why this week is very light but will hopefully leave you feeling fresh for Sunday to have a good crack at the Winter 5K. Any problems let me know, but keep up the great work Paul.

100 Points Target

108 Points Achieved

Getting good at these easy weeks. Time to get on and push now though.
Next week looks good, I’ll do the constant hills off-road as I need to get used to running in spikes for XC at the weekend.
I have a route in mind for Friday although it’s probably a little longer than 60mins but I’ll go easy pace.

Yeah that is the end of the easy weeks I promise. But nice to have that little spell off, that’s something we’ve not done in the past and I think in the long run it will benefit you. Plus Sunday proved it’s had little or no effect on your fitness, which is pleasing. That’s cool about Friday as well. Can always drop a few mins elsewhere if you wanted to level it up. Great work Paul

MONDAY

15 Points

All good here

Yes Paul, cheers for the cuppa yesterday!!!

TUESDAY

24pts | Ramp Up 4-3-2-1

24 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

4 min @ 5k Pace (RPE: 8)
2 min recovery

3 mins @ 3K Pace (RPE: 8)
90 secs recoveries
x 2

2 mins @ <3k Pace (RPE: 9)
90 secs recoveries
x 3

4 x 1 min @ All In (RPE: 9)
60 sec recoveries
x 4

10 Mins CD @ Easy Pace (RPE: 3)

Always a favourite with the team! Keep that first rep at 5k pace and then start to ramp up that speed. Enjoy!

24 Points

Felt good today, pace on Strava looks odd as the session was programmed on the watch. Pace went from 5:50 per mile to 5:12 across the session so spot on target I would say.

Great work Paul. I’ll have a little closer look at the splits in a bit but that’s why I don’t program in those sessions as they ruin the stats 😂 Good to get that pace in the legs though!

WEDNESDAY

thursday

15 Points

Friday landed up as rest day as I walked around 15 miles. Hence this on Saturday, not ideal with the race tomorrow but it’s only 5k and I feel good to race

15 miles of walking. Wow. That’s impressive. I did kind of wonder what you might do with your extra day off. Now I know 😂 Respect

FRIDAY

24 Points

Ok it’s a little early but I got a special delivery from Pippa and couldn’t resist some trails. It was over the 60mins and it was rather hilly but it was bloody good fun. I’ll do s&c tomorrow

Love the enthusiasm on Strava for this run and no worries on the extra, especially given the light schedule this week. I do look at Steve Gates runs and wonder if my seafront plodding is the best way to get fitter 🤔 Well done Paul

SATURDAY

SUNDAY

30 Points

Happy with that, went out a little hot in the first 100m but recovered ok. Felt good when I checked the watch at halfway 8:59 so went for the sub 18. Had to work hard to get it but nice to see I can still manage it (say nothing of course length)

Those missing 20 metres. Although I wonder if it’s because everyones cuts the corner coming towards the Azur 🤔 Ignore than, a superb performance given we’ve eased back quite a bit lately and shows we head into this new block in great form. Excellent work Paul.