6th-12th April

The spring 5K is a possibility and happy to switch out the 200s or parkrun for that if interested. Some of us might be 200s on Monday evening, but I guess depends how the legs are if you ran with Steve the day before. But it’s another consistent week with strength, speed and the easy run. Let me know if we need to make changes.

125 Points Achieved

MONDAY

15 Points

In the bag. Ill do efforts tomorrow after work as I won’t run the 5k. Apprehensive you putting it out there for everyone though. I believe Rachel will be joining you all

That’s cool. Probably good to give the legs a rest after yesterdays jog around Bewl. It’s a lot of 200s tomorrow so don’t go bonkers, consistency is key.

TUESDAY

18 Points

Swapped it over as I had some errands do and this fitted in. Plus it means I have a 3rd spare HR vest for tomorrow. Ill do the 200s Thursday and run with Steve Sunday again. I was under a few mins but I was up nearly 20 mins Sunday so it levels out.

That’s cool. I can always switch it around. Best bet is always just leave the feedback for the day you are on, and I’ll swap over the sessions, keeps it neat and tidy, takes me 20 seconds. Good to hear you’ll be running with Steve again, very excited about this new Heart Rate approach to the easy running. Something I’ve never really embraced before and perhaps I should have. Interested to see what comes of it. I’m happy with my 90s style HR vest and will continue to wear that to club races. Like you, not bothered about pts this year. Oh and I’m in the Worthing 10k, looking forward it to, should be fun.

WEDNESDAY

15 Points

💪💪 Pleased you are in Worthing 10k! Best of luck tonight, I may be somewhere along the route

Great work Paul, would be good to see you there. Honestly so excited to be back and pushing the pace again. I think a little time away makes you realise just how much you (or me in this case) enjoy the training. Touch wood I’ve not just jinxed myself now, but sure all will be fine.

thursday

24pts | 20 x 200

24 POINTS

2km WU @ Easy Pace (RPE: 3)

200 Metres @ Target Times (RPE: 9)
60 Sec Recovery
x 20

2km CD @ Easy Pace (RPE: 3)

A real opportunity to work on both speed and good running economy. Train faster to race faster. I love this session.

24 Points

Needed a kick to get out the door today (it’s been a long 3 day week). Struggled with the first 4 and was just around the 5min marker then relaxed a lot and felt like I could go all day. So I pushed the last two a bit more to finish strong. Average pace was about 4:45 per mile

4:45 is filthy. Love that. I don’t know how you real workers cope with these 3 days weeks. Tough gig 😂 Awesome work though Paul, gotta love those splits. Looking good right now. Cheers for your support Wednesday, even if I did completely miss you.

FRIDAY

SATURDAY

26 Points

Enjoyed that, good effort with run to feel. Gave some shelter on the return to a few runners but still put in a solid effort. V02 max back to 61 (dropped recently) and feeling a lot better. I still have some sore throat thing lingering but seems not to affect me too much

Quality work. Another strong effort banked. Always nice to help some others as well. I’ve had this cold for over a week and it’s been a real dick, hopefully we will feel better soon.

SUNDAY

27pts | 90 Mins Run

27 POINTS

90 Mins @ Easy Pace (RPE: 3)

Keep this nice and easy. Focus on good form & efficient running economy. RPE should be around the 3/10 which means you can run and chat.

27 Points

At least no one died. Not sure if I can call it a run as it was stop start and 10:40 per mile average pace. Still onwards upwards. What’s the score with track Tuesday? Just looked at next week’s plan

The school have the track now, so don’t think it’s available again until the schools break up for holidays. Sounds an interesting run, to say the least, time on feet though, so that’s all good. I had your voice in my head when I got to 14.5 miles, everyone else around me was crumbling and i was cruising, so there was definitely the temptation to carry on, glad I didn’t, so thank you.