Week starting 19th July

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 Week starting 19th July


Hi all, getting great feedback on all of your training which is nice to hear. You’re all doing great. I’m away Tuesday 20th July and Saturday 24th July. So if people can rock up and time that would be brilliant. With Parkrun starting again, which I WILL use some weeks as part of a session for you, we will use the Science Park next Saturday and give them some space. If you really can’t resist being the world champion of the joggers and you really have to do Parkrun in your cheat shoes next week because you’ve missed it so much swap the session to: Parkrun then 3 mins recovery followed by 8 x 1 min at a slightly slower pace than you raced. Sorry ran!!!! Then warm down. And please make sure you volunteer for some of them too as the Parkrun(should be lowercase p!) teams are going to need a lot of help.  Right here’s this week:


*anyone following a 1-1 program with me make sure you do the stuff on plan too! 


Monday: easy up to 60 mins


Tuesday i54 6.50pm start 8 x 2.30mins off 75 secs full recovery. I suggest you meet at the cricket club and go over as a group. Anyone doing my 1-1 programs I want you to do 10 min tempo afterwards. Then warm down.


Wednesday: easy running between 60-80 mins depending on what you are training for. 

Thursday: easy up to an hour 


Friday: rest or very easy 20-30 mins 


Saturday: see above for our budding parkrunners BUT the real session is: 9.30 warmed up and ready to go: Science Park 5 x  mile reps off 75 secs recovery. If your half or marathon training 5 mins recover jog then 10 mins HM / Mara pace - cool down 


Sunday: up to 90 mins easy - those I’ve written programs for follow them!  



DONT FORGET TO CHECK OUT ABBOS SESSIONS TOO OF THEY WORK BETTER FOR YOU. 


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