Plan 4 – Week 11
Hope you had a fabulous time in Barbados and are ready to get back into the groove on training. A good week this, with a long run, intervals and bimble. Enjoy.
Plan 1 – Week 1
Straight in with a couple of sessions. Although you can always move things around at the moment. I feel like your training paces are relatively conservative at the moment but probably reflect where you’re at so hopefully these sessions won’t feel too demanding. Any problems let me know. Good to get some HM miles in […]
Plan 19 – Week 14
Enjoy the lighter week, but perhaps add in some extra stretching!
Plan 1 – Week 2
I’ve put the S&C class (circuits) in this week instead of the other sessions. If you did the 2nd run on Sunday then track Monday would definitely be a no-no. Hopefully you can find the time to squeeze in the 5 x 4 mins at some stage as that will really help your parkrun times.
Plan 2 – Week 8
160+ pts. Working as hard as anyone on the Team. Really pleased you’ve entered Folkestone half as feel like you’re running well right now. Weather looks alright now so setting off around 6:30s would be a good pacing strategy and hopefully allow you to then finish strongly. It’s a good to do a race like […]
Plan 2 – Week 17
Lighter week with HHM in mind so just the 3 runs and fits in nicely with your normal routine. I feel like you’re made some decent progress during this plan though and are in good shape approaching the race next week.
Plan 6 – Week 15
Track on Monday a possibility? To be honest given you’re going away I could as just as easily left this week blank. I thought I would put some sessions in there in case you do feel like running. Most important thing is you enjoy your holiday and any miles you bank are a bonus. I […]
Plan 1 – Week 11
A really good week. We’ve got the hills on Tuesday if you can make the group? Wednesday you could do with HR and go in the 5.5 mile group and just push the effort a little as good practice for HHM. Then Sunday’s long run is a little shorter so you save the legs a […]
Plan 6 – Week 15
See how you feel, but if you want some extra rest this week that’s fine. If you’re tired during the long run then drop it to 90 mins.
Plan 8 – Week 8
A light week ahead of HHM. See how you feel Monday, but there is the option to move S&C to Friday to give yourself some extra rest after the Rye to Hastings.
Plan 1 – Week 21
All about Sunday’s run, so we keep it nice between Tuesday sessions and then with two short easy runs. Still important to keep that speedwork in there though. Let’s make this a strong week.
Plan 5 – Week 21
So just an interim plan until we complete the Maverick Coast Challenge. Tuesdays hills session is what the team is doing if you wanted to join us. If you prefer a solo run that is fine.
Plan 2 – Week 8
Recovery week. Some big weeks coming up too, so good to freshen up. Still two decent sessions in there and a long run. So plenty to get stuck into. Keep up the great work Ben.
Plan 2 – Week 4
The short S&C sessions always make the plan look much more congested than it really is and you could always do 2 (or even all 3) together on the same day to free up extra time. A pretty light week with the HHM in mind, but Saturday’s progression run is a fun one.
Plan 1 – Week 5
Good news, it’s a recovery week and also a lighter training pts target the week before a big race is smart training. That means it doesn’t matter you can’t make Tuesday as we only have 30 mins easy in the schedule. I’m too kind to you right? 😉
Plan 2 – Week 21
Easing back a touch with the HHM approaching. Keep it relatively steady Tuesday evening and Saturday doing parkrun at HM pace makes a lot of sense.
Plan 1 – Week 14
Just the 3 runs this week as we ease back ever so slightly to get some extra rest ahead of HHM. Keep ticking along though, going really well right now.
Plan 5 – Week 4
So at this stage of the plan it’s still a case of getting into those good habits of running 3 times a week before we reintroduce some speed work. Keep up the great work though Ellie. Let’s make this another strong week.
Plan 3 – Week 15
Trying to squeeze some decent sessions in there whilst you are away (have I got my dates right?). Do what you can. If time is limited prioritise those key sessions over the easy runs.
Plan 1 – Week 1
Week 1. So 150pts from the off, which is more than you have been achieving in the past few months, so that’s already good progression. Given you have been focusing on HM pace for a while, and we’ve got the two half marathons coming up I didn’t want to change that in the first couple […]
Plan 1 – Week 1
Looks rather manic but that’s only because we’ve split the S&C into 10 minute blocks. At our age we should be 10 minutes a day as a minimum. So 3 x 10 mins in the week is pretty comfortable to start. The hills is the Tuesday session the team will be doing up near Parkstone […]
Plan 2 – Week 20
Lighter week with HHM approaching but still scope to run 5 times. Next week we’ll obviously ease back prior to the race. You could ditch Wednesday’s 60 mins easy or parkrun if you wanted a bit more rest.
Plan 3 – Week 20
Two really good sessions this week, if you complete both it will really help your confidence ahead of HHM. The 10 x 1 mile will give you a good idea of what pace you can run in the half marathon next week, so that’s the most important of this weeks 3 sessions.
Plan 1 – Week 14
Looks busy on paper but mainly due to the short S&C sessions and the fact Sunday is your rest day. But at 125pts it’s a relatively light training week with HHM coming up. But we’ve got two hill sessions in there to work on good uphill form without pushing too hard in either.
Plan 1 – Week 17
Please be careful Sunday as an event of that nature does have the potential to undo all the good work you’ve done and it’s a distance you’ve not trained for. So lots of walking and eating. Keep it light in the build up so the legs are well rested. Good luck Jim.
Plan 1 – Week 15
Easing back after our chat. But still some decent volume but enough rest to hopefully have you fresh for HHM.
Plan 1 – Week 13
Recovery week, so just 135 pts to be banked, hence just 1 S&C. I put in Monday as I know you have more time but if feeling tired from Rye to Hastings then taking extra rest is wise. A couple of decent sessions in there though and some easy runs. Some tough weeks after this, […]
Plan 1 – Week 14
Looks manic at first glance but 100 pts is well within your means, and most of the runs are fairly straight forward. Saturdays tempo could be done as part of parkrun. We’ve got the hill work Tuesday, along with the goal paced miles Saturday. Sunday’s long run is slightly shorter just to save the legs […]
Plan 5 – Week 15
Switch things around to best suit your availability. But we have the basics in there. Long Run, intervals, easy runs and S&C. So a solid week all round before a taper next week ahead of the Ultra.
Plan 8 – Week 11
A bit cheeky by adding a little test run in there (but I am a running coach after all, so you can’t blame me). There is the potential to add another session in here if you wanted.
Plan 2 – Week 10
Another really good week. I’ve added in some extra exercises to the S&C. Some weights would definitely help though and allow you to add to the challenge without having to do more time. Let’s make this another strong week.
Plan 4 – Week 15
Taper time, but still 2 good sessions in there, especially Fridays. If you did want to swap the S&C for 45 mins easy run that’s fine. But we need to pull back a little to make sure you reach the start line at HHM feeling fresh and strong.
Plan 2 – Week 24
An exciting week with Sunday being pretty epic. Tuesday is a last chance to practice some hills for HHM. Then we keep it light so you feel fresh on the start line Sunday. Speaking of Sunday, no pressure, go there and run a strong race, work hard, but don’t go chasing that PB too hard. […]
Plan 5 – Week 11
All easy miles this week because we are easing back ready for the HHM. If you want to chop Sunday to 90 mins if that’s what some of the other bimblers have then that would also be fine.
Plan 3 – Week 20
A good opportunity to reign it in a little and just do some easy miles whilst away and save yourself for Sunday. Speaking of which, you should enter that with a lot of confidence, but equally with zero pressure given what you’ve achieved already this year. A PB would be a nice bonus but it’s […]
Plan 1 – Week 21
Easier week in terms of training points in preparation for HHM. But really pleased with how things have gone and not long until race day now which is exciting. Keep up the great work Lou.
Plan 1 – Week 14
Pushing the pts up again. So the longest run so far on this plan Sunday and also some shorter reps to test the speed a little. Just be extra careful on those 60 seconds reps. They should be controlled and more focused on form than “eyes balls out” sprinting.
Plan 3 – Week 10
Some good sessions in there this week but we don’t need to push too hard with HHM approaching. Keep up the great work Lou!!
Plan 1 – Week 11
Another good week. So Monday at track, we should be look around 2:40 for lap times. So in those 8 min reps you should pass me at 2:40 – 5:20 – and 8:00. Then in the 60 second reps just see how far you can get round each lap in 2 x 60s. Let’s smash […]
Plan 1 – Week 2
So to improve our parkrun times, what we need to do inbetween Saturday’s is do some training at a quicker pace. To do that we break it down into shorter reps like 20 x 30 seconds, this means you can push your pace a little. I’ve only put 90 minutes in Sunday as not to […]
Plan 1 – Week 8
Two good sessions in prep for HHM. The hills with the gang on Tuesday and then the tempo run Friday. Then Sunday we keep it shorter to give the legs a bit of a rest with only 7 days until the half. How exciting. You’re smashing it, so keep up the great work Manami.
Plan 9 – Week 10
A good week with he Hellingly 10k the highlight on Sunday. I wouldn’t push too hard in that race. Sarah Marzaioli normally paces her races very well and is due to run this one, so if you keep her in your sights you know you’re going at a decent pace.
Plan 6 – Week 7
Pretty much every session here is designed to help you run a good time at HHM. So hills, target pace and the long run for endurance. This week is a last chance saloon to make an impact on your time for HHM. So let’s make it a good one, but I can feel that form […]
Plan 1 – Week 15
A similar approach to last week. I was really impressed with how you ran those 1 minute reps last week, so much so we are going to do 20 of them this week, but not as fast, well at least not to begin with. The same idea for the 30 mins run, although I want […]
Plan 1 – Week 22
A lighter week with HHM coming up. I’ve put another parkrun in there though. I like to do this around goal races as normally you’ll be in peak shape at this point, so if conditions are good, it’s a chance to run a decent time. Let’s make this a strong week and set up nicely […]
Plan 1 – Week 8
Tuesday hills are with the Team in the evening, near track. Friday’s session is a fun one and important to focus on those target paces, any questions just ask, then a relatively long run Sunday.
Plan 7 – Week 15
Potentially scope to ditch one of the S&Cs if you like. But next week there is only 1 run in the plan before Chester. So Tuesday is the last session scheduled, so plenty of rest to be had. It’s getting exciting now.
Plan 6 – Week 2
A strong week with your intervals, easier run and long run. With the 2 S&C sessions to compliment it. Let’s make this another excellent week.
Plan 6 – Week 6
Just a really solid week, Speed work, easy run, long run, complimented with 2 x S&C. Just to double check, is the S&C right at the moment. I know we’ve tweaked it a few times lately so just wanted to make sure. Let’s make this another solid week though ahead of HHM.
Plan 5 – Week 11
See how you feel early in the week and take extra rest if you need it from Rye to Hastings. But both the sessions are designed with HHM in mind. Some decent hill work and then some half marathon paced kms on Friday. Looks a good balance this week.
Plan 5 – Week 11
See how you feel Monday after the Rye to Hastings and perhaps reschedule the S&C if you need more rest. Nice to only have a 10k race on the Sunday for a change. Given the challenging nature of that route we don’t need to go chasing times, but use your normal smart race strategy to […]
Plan 2 – Week 14
If you want to switch out the 20 x 1 for the group sessions that’s a great. Always good to run with others. A pretty big week in terms of volume but we are that peak stage of the plan. The next few weeks in the build up to race will be lighter. You got […]
Plan 1 – Week 3
Try not to worry too much about the unsettled start to the plan. The main goal is Brighton next year and we have loads of time to build towards that. The most important thing now is to just start ticking off sessions, one at a time and the improvement will soon follow.
Plan 3 – Week 26
I think just take it one day at a time and see how the legs feel. The plan as it’s laid out now is if all feels good, but we don’t want to push too hard if you do have that discomfort. I think at some stage later in the week we should have a […]
Plan 7 – Week 4
Bit of a switch up having listened to the feedback but a good week now. Tuesday track means you can go easier on the Saturday at parkrun which is a bonus.
Plan 6 – Week 20
138pts is a decent total this week. I think the time to work harder will be once the ultra is ticked off and then we can look to get a second speed session in there to really help bring the running on more. I’m just wary that will hinder your ultra, so just a case […]
Plan 11 – Week 8
A busy week, but all the runs are relatively short which should mean you’ll still be fresh heading into HHM next week.
Plan 12 – Week 12
Decent mileage this week, but mostly at an easy pace so we don’t overdo things the week before the HHM. You could switch Saturday and Sunday around if you wanted.
Plan 1 – Week 1
Any problems with the S&C (Strength & Conditioning) sessions just ask. You’ll want some weights for the arms exercises but I think you said you had some. You can click on any exercise to go to a tutorial video on You Tube. As for the runs, they have been carefully selected with HHM in mind. […]
