I’ve tweaked the S&C but only slightly. Wanted to keep the routine the same and just add a few important exercises in there. Any questions about that just ask. For the 200s, take some extra recovery if need be to try and hit some slightly quicker paces. If you can get a second or two under the target, then brilliant. Entirely up to you how you run HHM on Sunday. If taking it easier you could do a slightly longer run Friday, but not essential. Any problems let me know. But let’s finish on a high with a strong next 10 weeks.

134 Points Achieved

MONDAY

15 Points

I have rearranged this for efficiency (bloody engineers eh). I’m happy to do it in the order you set of needed though? Only issue I have is my step is only about 10 inches high. So I may need to get my woodworking skills out. What height would you recommend for a step for box step ups?

😂 tbh happy with any order. If you want it changed on the dashboard just send me your preference and I can change that in a few seconds. I’ve switched the box step up for now for another very good exercise. Saves you wasting time trying to get the right height box. But glad it was all ok. If anything felt too easy or too challenging just let me know.

TUESDAY

20pts | 16 x 200

20 POINTS

2km WU @ Easy Pace (RPE: 3)

200 Metres @ Target Times (RPE: 9)
60 Sec Recovery
x 16

2km CD @ Easy Pace (RPE: 3)

A real opportunity to work on both speed and good running economy. Train faster to race faster. Love 200s. Go get ’em!

20 Points

Average of 34 seconds per rep. Went out a little hard at 32.5 for the first rep and felt it later on. Tough but I do really enjoy these all out sessions. Went with spikes as that’s what I’ll race in and the calves will feel that tomorrow. Positive start to the plan

Good idea about the spikes and a great session to start this plan. Getting along to those Tuesday morning slots will be key. Great work Paul!!!

WEDNESDAY

15 Points

Fell over twice so I’ll be making a box this week 🤣 Everything aches this week but it normally does after a week out

Fell over? Was that doing the single leg RDL? If you’ve got a box the step ups are a good exercise, as I notice them working me hard in the gym. Well done for getting the session done. Hopefully come Sunday the body will feel better.

thursday

FRIDAY

18 Points

Wanted to join the cafe crew this week for the positive vibes and food. It made a nice recovery run. I may still do a short run before Sunday but nothing fast. Felt good but definitely aching from the S&C and yesterday’s effort

That’s cool. Was a lovely day to be out and don’t mind you dropping the pace for these. Yeah happy if you wanted to stretch the legs again ahead of Sunday, just keep it short and light.

SATURDAY

SUNDAY

66pts | Half Marathon (Race)

66 POINTS

Stick to your goal pace early on and it should feel easy. Dig deep in those final 5km to achieve your goal. The biggest mistake you can make is getting swept along in the early stages and going off too fast.

66 Points

Agreed on the line to pace 1:25 for Yolanda. Nice to run with her again. I had real bad stomach cramps on the ridge and couldn’t talk so sent her off to keep going. (Don’t buy unknown energy gels that are on offer) Managed to recover by the time I hit the turnaround at the cone and caught her back up for the seafront. Chilled out a bit from there and decided the 1:23 was plenty enough for me. Great day out as always.

Apart from the stomach cramps (that must have been horrible, lesson learned) sounds like you had a really enjoyable race and nice to be able to support Yolanda. Shows how far you have come that you can run that time and not be at full effort. Awesome work Paul. Great work of training.