The main thing is to be prepared for all weather eventualities. So you'll need, at a minimum: Mandatory Trail running shoes Waterproof jacket with hood Minimum of 1.5 litre of fluids Snacks/gels; recommend 400-600kcal Fully charged smartphone Optional (but useful) Backpack/Running Vest Waterproof trousers Long-legged trousers (packed if not wearing) A spare warm long-sleeved top (in addition to what you wear on the day) Warm hat/buff and gloves Headtorch (you never know!) Foil Blanket Basic first aid kit; bandage, plasters, blister plasters Sunglasses Waterproof gloves Spare buff

Part 1: All Route: North Berwick to North Berwick Law to East Linton Distance: 7.5mi Total Ascent: 206m Goal Time: 1.5hrs Part 2: Optional Route: East Linton to Traprain Law to Pub Distance: 13.1mi Total Ascent: 417m Goal Time: 2.5hrs This adventure will be a run (hiking the steep climbs). Effort will be moderate, targeting an average pace of 12min/mi.

Again, aiming to minimise our carbon footprint so please take public transport where possible: We'll be getting the 120 Bus Departing Dunbar (Asda) at 1030 Departing East Linton (Bridgend) at 1049 Arriving North Berwick (Co-Op) at c. 1105 https://www.lothianbuses.com/wp-content/uploads/2024/06/240624-Eve-Bus-Timetable-120-Dunbar-North-Berwick.pdf

-Book your KLM flights asap: -Wed 17 Sep 2025, Edi 0600 - Lju 1205 -Tue 23 Sep 2025, Lju 1235 - Edi 1625 -Cost at time of writing: £265 (incl. cabin bag, 23kg checked baggage) -Follow link: https://www.klm.co.uk/

Dunbar: tbc East Linton: tbc

https://www.run3sixty.co.uk/adventure-terms-and-conditions

Please be aware Adventures are arranged up to a year in advance and are non-refundable. This means that once you have a confirmed Adventure booking it will not be possible to make any changes to it. We strongly advise you to take out an appropriate level of insurance to cover you in the unfortunate event that you are not able to attend for whatever reason. To give you some level of protection and an alternative, you may be able to take advantage of the Adventure Transfer Process: -This allows you to transfer your place to someone else (whom it is your responsibility to source) -Once a booking & payment has been received from your transferee, you'll be credited the cost of your accommodation & transfers (less a 5% admin fee) to the original card used at the time of booking -Full details of the Adventure Transfer Process can be found in the Adventure Terms & Conditions

-Race Entry (see below) -Flights (see below) -Insurances -Meals, snacks & drinks (except daily breakfast)

TANDEM PARAGLIDE FLIGHT EXPERIENCE -Take-off altitude at 1600m, depending on weather flights last up to 30mins -Weather may cancel this on the day. In this event you will be fully reimbursed. -Cost £120 GUIDED E-MOUNTAIN BIKE TOUR -4hours, 26km with 800m climbing -Pass Lake Jasna ascending to the highest Slovenian mountain pass of Vrsic (1611m), admire the views before descending in the Krnica Valley. -A min. of 3 people required to secure guide. If numbers not met you will be fully reimbursed. -Cost £65 TRAINING PLAN -Successfully prepare for the demands of your chosen race distance -Includes; 16wk plan, daily workouts, nutrition & hydration advice and plan, race preparation and mindset -Cost £240

Basic package cost (with no extras), includes; -6 Nights B&B in a 4 Star Hotel with mountain views, spa, indoor pool and gym -Transfers (to/from Edinburgh and Ljubljana airports) -Guided run recce over the last few kms of each race distance -Organisation of a tandem paragliding experience or e-mountain bike tour (costs extra) -Pre and In-Adventure support -R360 Merch: Adventure T-Shirt and Trucker Cap *Important: If you choose to book a shared room, you will be responsible for finding your roommate. Each of you will need to book separately, stating in the booking who you are sharing with. If for whatever reason, either one of you cancels your booking (and can take advantage of the Adventure Transfer Process), you may end up sharing with someone else!

-6 Nights B&B in a 4 Star Hotel with mountain views, spa, indoor pool and gym -Transfers (to/from Edinburgh and Ljubljana airports) -Guided run recce over the last few kms of each race distance -Organisation of a tandem paragliding experience or e-mountain bike tour (costs extra) -Pre and In-Adventure support -R360 Merch: Adventure T-Shirt and Trucker Cap

Your Adventure -B&B and transfers = 88.2% -Merch = 2.3% Planning -R&D, Logistics, Customer Support & Admin = 7.1% Business Costs -Payment Processing Fees = 2.4%

-Firstly, secure a place in your race of choice (10k, 15k, 25k, 50k, 80k or 120k) -Be quick off the mark to ensure you get into your race of choice -Follow link: https://julianalps.utmb.world/races

The main thing is to be prepared for all weather eventualities. I've seen it all in the Pentlands and sometimes all in the space of an hour! So you'll need, at a minimum: Mandatory Sturdy/trail running shoes Backpack/Running Vest Waterproof jacket with hood Waterproof trousers Long-legged trousers (packed if not wearing) A spare warm long-sleeved top (in addition to what you wear on the day) Warm hat/buff and gloves Headtorch (you never know!) Minimum of 1.5 litre of fluids Plenty of tasty snacks; recommend 600-800kcal Fully charged smartphone Foil Blanket Basic first aid kit; bandage, plasters, blister plasters Optional (but useful) Sunglasses Waterproof gloves Spare buff Walking/running poles

Meeting at Flotterstone Car Park at 0830. Details to follow if you are car-sharing for departure points and times.

For this one it will need to be by car. To minimise our carbon footprint it would be great if we could car share. If you can offer some seats for bums let me know in the booking information. When I've confirmed numbers I'll coordinate the transport details. I can offer seats for 3 bums.

Distance: 9mi (15km) Total Ascent: 640m Total Descent: 640m Goal Time: 3-4hrs It's a hike not a race. So we'll be stopping to admire the views (hopefully!), visit a waterfall, have a snack, take photos etc. Although for those who do wish to incorporate some running, there will be plenty of opportunities (and you'll end up covering more ground and accumulating more vertical gain!)

Before you dive into your plan there's a few things you should know to help you train safely, sensibly and successfully, so please read the following carefully. MAKING SMART CHOICES AROUND WORKOUTS Life has a habit of intervening, and the best made plans often become difficult to follow due to; lack of time, illness, injury etc. And indeed, with everyone being unique, you may not adapt as anticipated to the stimulus. Consequently fatigue may accumulate beyond a level which enables you to continue safely and benefit from the workouts. All of the above means you'll have to overlay common sense to what the plan asks for. For example, just because an Interval Run is prescribed, it doesn't necessarily mean you're in the right physical or mental state to tackle it on the given day. Therefore you'll need to make decisions as you go; always listen to and obey your body. There are a few general rules/guidelines you can follow if and when these situations arise: If you are too fatigued to tackle a hard workout, but still feel good enough to exercise, switch to a Recovery Run instead. If you feel fatigued, muscles are heavy and you lack the motivation to tackle a workout, take the day as complete Rest or Active Recovery (e.g. stretching, foam rolling, walking or Yoga). If you miss a hard workout early in the week, only attempt to bring it back in if there is sufficient recovery pre/post workouts. Don't try to squeeze everything into the end of the week. It's better to miss that workout altogether, so you are ready to take on the following week's training. Don't sweat it - it's only one workout of many! If during a hard workout you just aren't feeling it, either cut the workout short or drop the intensity to a Recovery Run. If during an Interval Run or Hill Reps your effort quickly declines over the course of the intervals, draw a line under the interval section of the workout (go for quality over quantity). MANAGING YOUR WORKOUT EFFORT/INTENSITY To train safely, sensibly and successfully you also need to learn how to tune into your body and know yourself by becoming familiar with your Rate of Perceived Effort (RPE) during workouts. Doing so will allow you to improve, complete your training plan and achieve your goals. The concept of RPE is a simple way to determine your intensity level when completing a running workout. It’s kind of like taking your workout’s temperature. By knowing and listening to your feelings during training you can estimate your exercise intensity and attain the desired adaption from the workout. When you focus on RPE, you begin to understand not only your physical feelings, e.g. muscles, cardio-vascular system, but also your mental feelings. Your body and mind fall into sync. This turns you into a master of your own pacing, knowing when to push or when to rest and recover. Each workout in your plan is written around RPE to achieve specific adaptions, manage fatigue and recovery. Study the included RPE chart and aim to dial these in for each element of the workout. IT'S IMPORTANT NOT TO OVERTRAIN Following the above guidance on managing your effort, fatigue, recovery and workouts should prevent you from straying into an overtrained state. However it’s important to recognise the symptoms and signs of overtraining so you can course correct if necessary. An overtrained state will present itself as; prolonged fatigue, increased resting HR, reduced HRV, poor sleep, being irritable, depressed, moody, experiencing a lack of motivation to train, a general loss of your mojo and joy of running. If you experience a combination of these, immediately step back and rest. Pushing through these could result in months of recovery.

Walk 2 mins, then run 5 mins – repeat for 28 mins.

-Running intervals should be at an effort of 3-4 (out of 10) on the RPE Scale -Walking intervals should be completed at a brisk pace (aim for c.100spm) -Take 1-2 days rest between each run -Follow these pain rules: • If sore during warm-up, drop down 2 levels • If sore during workout, drop down 1 level • If sore/swelling after workout, rest 2 days and stay at same level (Sore = pain greater than 2 out of 10)

Run for 36 mins

Run for 24 mins

Repeat of Run 5: Walk 2 mins then run 4 mins – repeat for 30 mins

Run for 30 mins

Walk 2 mins then run 2 mins – repeat for total 32 mins

Repeat of Run 7: Walk 2 mins, then run 5 mins – repeat for 28 mins

Walk 2 mins then run 3 mins – repeat for 35 mins

Repeat of Run 1: Walk 2 mins then run 2 mins – repeat for total 32 mins

Repeat of Run 11: Run for 30 mins

Repeat of Run 3: Walk 2 mins then run 3 mins – repeat for 35 mins

Walk 2 mins then run 4 mins – repeat for 30 mins

Hopefully you’re good to go now! Steadily increasing the distance of each run and adding a little more pace (or effort at 5-6 on RPE Scale). Continue to follow the above pain rules should you experience any soreness as you progress.

Repeat of Run 9: Run for 24 mins

15mins wu, 4 x 5min intervals hard at RPE 8-9 with 2.5mins easy recovery between, 15mins cd. Do this workout on gently rolling terrain.

Follow the 'Strength. Balance. Stability' strength training workout video included with the plan.

Use today as active recovery, either working on strength & flexibility or simply stretching/foam rolling or going for a short easy walk.

Respect today's rest day just like you would a workout. Recovery is just as important.

10mins wu, 20mins hard at RPE 7-8, 10mins cd. Eat well and recover. Do this workout on gently rolling terrain.

Main focus of the first 4 week training block is developing pace, VT2 threshold and running economy All warm ups (wu) and cool downs (cd) should be easy at RPE 3-4 (see RPE Scale below). Follow the effort guidance for the main workout in the notes for each day The target for each run is duration based; as mileage/pace will depend on terrain/vertical gain. As well as duration targets you will also have a gradually increasing Vert. target to ready you for the demands of a trail race Suggest you get onto the trails and into the hills for as much of your running as possible; to develop running economy, confidence and movement at pace over changeable surfaces Active Recovery days are to keep you moving, allowing the muscles to lengthen and release any tension. Don't spend too much time sedentary To maximise recovery and adaptations from the high intensity sessions during this block you'll have plenty of rest days - do take them easy! Rest is just as important as the workouts themselves

20mins wu, 40mins Endurance Run at RPE 5-6, 10mins cd. Complete this workout on trails with easy hills

Use today for complete recovery from yesterday's hard session. Respect today's rest day just like you would a workout. Recovery is just as important.

The hard Steady State and Tempo workouts remain unchanged to manage the accumulation of fatigue, let you get used to the workouts and to enable the body to adapt to the new stimulus The Long Run endurance element increases in duration

Respect today's rest day just like you would a workout. Recovery is just as important.

15mins wu, 4 x 5min intervals hard at RPE 8-9 with 2.5mins easy recovery between, 15mins cd. Do this workout on gently rolling terrain.

10mins wu, 20mins hard at RPE 7-8, 10mins cd. Eat well and recover. Do this workout on gently rolling terrain.

Follow the 'Strength. Balance. Stability' strength training workout video included with the plan.

20mins wu, 50mins Endurance Run at RPE 5-6, 20mins cd. Complete this workout on trails with easy hills.

Use today as active recovery, either working on strength & flexibility or simply stretching/foam rolling or going for a short easy walk.

Use today for complete recovery from yesterday's hard session. Respect today's rest day just like you would a workout. Recovery is just as important.

Use today as active recovery, either working on strength & flexibility or simply stretching/foam rolling or going for a short easy walk.

15mins wu, 4 x 5min intervals hard at RPE 8-9 with 2.5mins easy recovery between, 15mins cd. Do this workout on gently rolling terrain.

Respect today's rest day just like you would a workout. Recovery is just as important.

10mins wu, 25mins hard at RPE 7-8, 10mins cd. Eat well and recover. Do this workout on gently rolling terrain.

25mins wu, 60mins Endurance Run at RPE 5-6, 25mins cd. Complete this workout on trails with easy hills.

Follow the 'Strength. Balance. Stability' strength training workout video included with the plan.

Mostly as per last week An extra 5mins added to the Steady State interval on Monday And an extra 10mins added to the Endurance element of the Long Run Keep going...recovery week coming next!

Use today for complete recovery from yesterday's hard session. Respect today's rest day just like you would a workout. Recovery is just as important.

20mins wu, 20mins Endurance Run at RPE 5-6, 20mins cd. Complete this workout on trails with easy hills.

Use today for complete recovery from yesterday's hard session. Respect today's rest day just like you would a workout. Recovery is just as important.

Use today as active recovery, either working on strength & flexibility or simply stretching/foam rolling or going for a short easy walk.

15mins wu, 2 x 5min intervals hard at RPE 8-9 with 2.5mins easy recovery between, 15mins cd. Do this workout on gently rolling terrain.

10mins wu, 10mins hard at RPE 7-8, 10mins cd. Do this workout on gently rolling terrain.

Respect today's rest day just like you would a workout. Recovery is just as important.

Follow the 'Strength. Balance. Stability' strength training workout video included with the plan.

Recovery week Duration is cut back, but maintain the same level of effort/intensity on the runs as you've been doing over the last 3 weeks Use the time back to spend more time with family/friends, and generally looking after yourself

Respect today's rest day just like you would a workout. Recovery is just as important.

Follow the 'Strength. Balance. Stability' strength training workout video included with the plan.

Use today as active recovery, either working on strength & flexibility or simply stretching/foam rolling or going for a short easy walk.

15-20mins wu to bottom of a hill with c.10-15% gradient, complete 4 x 1min intervals at RPE 7-8, walk or jog down recovery between each interval, cd to end of run.

Use today for complete recovery from yesterday's hard session. Respect today's rest day just like you would a workout. Recovery is just as important.

25mins wu, 60mins Endurance Run at RPE 5-6, 25mins cd. Complete this workout on trails with easy hills.

The second block of 4 weeks continues to develop pace, VT2 threshold and running economy Focus switching to the development of that pace and economy on the up hills; within a weekly Hill Reps workout The Wednesday workout will alternate between a Tempo and Steady State Run to maintain the adaptations gained from those workouts during the first block The endurance element of the Long Run will continue to increase in duration each week

15mins wu, 4 x 5min intervals hard at RPE 8-9 with 2.5mins easy recovery between, 15mins cd. Do this workout on gently rolling terrain.

15-20mins wu to bottom of a hill with c.10-15% gradient, complete 5 x 1min intervals at RPE 7-8, walk or jog down recovery between each interval, cd to end of run.

The Long Run endurance element increases overall this week, but is split into 2 intervals with 10mins easy recovery running in between Hill Reps intervals increase by 1. Try to keep the effort on each interval the same. If you're not feeling it, don't be afraid to cut the intervals short. Quality not quantity! The Wednesday run switches to a hard continuous Steady State Run

15mins wu, 2 x 40mins Endurance Runs at RPE 5-6 with a 10mins Recovery Run at RPE 3-4 in between, 15mins cd. Complete this workout on trails with easy hills.

Use today as active recovery, either working on strength & flexibility or simply stretching/foam rolling or going for a short easy walk.

Respect today's rest day just like you would a workout. Recovery is just as important.

Follow the 'Strength. Balance. Stability' strength training workout video included with the plan.

Use today for complete recovery from yesterday's hard session. Respect today's rest day just like you would a workout. Recovery is just as important.

10mins wu, 20mins hard at RPE 7-8, 10mins cd. Do this workout on gently rolling terrain.

Long Run remains as per last week Hill Reps intervals switch up to 2mins each. Hang in there with those intervals - ease into each interval to ensure you can complete them Wednesday run is back to a hard Tempo Run Keep going...recovery week coming next!

Respect today's rest day just like you would a workout. Recovery is just as important.

15mins wu, 2 x 40mins Endurance Runs at RPE 5-6 with a 10mins Recovery Run at RPE 3-4 in between, 15mins cd. Complete this workout on trails with easy hills.

Use today as active recovery, either working on strength & flexibility or simply stretching/foam rolling or going for a short easy walk.

Use today for complete recovery from yesterday's hard session. Respect today's rest day just like you would a workout. Recovery is just as important.

15-20mins wu to bottom of a hill with c.10-15% gradient, complete 3 x 2mins intervals at RPE 7-8, walk or jog down recovery between each interval, cd to end of run

Follow the 'Strength. Balance. Stability' strength training workout video included with the plan.

15mins wu, 4 x 5min intervals hard at RPE 8-9 with 2.5mins easy recovery between, 15mins cd. Do this workout on gently rolling terrain.

Recovery week Duration is cut back, but maintain the same level of effort/intensity on the runs as you've been doing over the last 3 weeks Monday switches to a lower intensity Endurance Run The Wednesday run is the last of the Steady State Runs The Hill Reps have now been included within the Long Run; drop them in at some point on an appropriate hill during the main Endurance element of the run Use the extra time back to spend more time with family/friends, and generally looking after yourself Don't be tempted to squeeze in extra, taxing activities. The purpose of the week is recovery and allowing the body to take on the adaptions from training

Use today for complete recovery from yesterday's hard session. Respect today's rest day just like you would a workout. Recovery is just as important.

Respect today's rest day just like you would a workout. Recovery is just as important.

10mins wu, 10mins hard at RPE 7-8, 10mins cd. Do this workout on gently rolling terrain.

15-20mins wu, 40-50mins Endurance Run at RPE 5-6, which includes 3 x 2mins intervals at RPE 7-8 at a suitable point on a hill of c.10-15% gradient, walk or jog down recovery between each interval, 15-20mins cd. Complete this workout on trails with a big climb.

Use today as active recovery, either working on strength & flexibility or simply stretching/foam rolling or going for a short easy walk.

10mins wu, 20mins Endurance Run at RPE 5-6, 10mins cd. Do this workout on gently rolling terrain; road or trail.

Follow the 'Strength. Balance. Stability' strength training workout video included with the plan.

Respect today's rest day just like you would a workout. Recovery is just as important.

Follow the 'Strength. Balance. Stability' strength training workout video included with the plan Complete a 40mins easy Recovery Run at RPE 3-4. Make sure you keep this at a really comfortable pace on easy terrain. Include fast walking if feeling fatigued Either complete Strength Training AM and Recovery Run PM Or combine into a single session (Strength Training first)

10mins wu, 30mins Endurance Run at RPE 5-6 to end. Do this workout on gently rolling terrain; road or trail.

Use today as active recovery, either working on strength & flexibility or simply stretching/foam rolling or going for a short easy walk.

Final training block gets more specific to the demands of the race; building endurance, practicing race pace/nutrition/hydration, improving skills/fitness on similar terrain to your race So for your Long Run you'll need to incorporate some bigger hills to get the vert done and simulate race pace on the changing terrain Wear all the kit you will on race day, practicing your hourly nutrition/hydration strategy The more time you can practice on parts of the race course, the better, otherwise look for similar terrain near you The other key workout in the week is the continuation and progression of Hill Reps. Make sure you are recovered going into that You'll have a moderate Endurance Run on To up the running frequency and volume a Recovery Run is added on a Sunday Keep up with the Strength Training to condition the muscles; supporting your training and priming them for the demands of the race

Respect today's rest day just like you would a workout. Recovery is just as important.

15-20mins wu to bottom of a hill with c.10-15% gradient, complete 4 x 2mins intervals at RPE 7-8, walk or jog down recovery between each interval, cd to end of run.

20mins wu, 45mins Endurance Run at RPE 5-6, 30mins Recovery Run at RPE 3-4, 45mins Endurance Run at RPE 5-6 to end. Complete on terrain/climbs/descents you'll experience on the race. Power hike all the climbs.

Respect today's rest day just like you would a workout. Recovery is just as important.

Respect today's rest day just like you would a workout. Recovery is just as important.

As per last week focus on the specific demands of the race; building endurance, practicing race pace/nutrition/hydration, improving skills/fitness on similar terrain to your race Fatigue will likely be accumulating so try to prioritise your recovery as best you can; rest, extra sleep, healthy eating, keep the calories up, stay hydrated, keep up with stretching, foam rolling etc.

15mins wu, 50mins Endurance Run at RPE 5-6, 25mins Recovery Run at RPE 3-4, 60mins Endurance Run at RPE 5-6 to end. Complete on terrain/climbs/descents you'll experience on the race. Power hike all the climbs.

Follow the 'Strength. Balance. Stability' strength training workout video included with the plan Complete a 60mins easy Recovery Run at RPE 3-4. Make sure you keep this at a really comfortable pace on easy terrain. Include fast walking if feeling fatigued Either complete Strength Training AM and Recovery Run PM Or combine into a single session (Strength Training first)

15-20mins wu to bottom of a hill with c.10-15% gradient, complete 4 x 2mins intervals at RPE 7-8, walk or jog down recovery between each interval, cd to end of run.

10mins wu, 30mins Endurance Run at RPE 5-6 to end. Do this workout on gently rolling terrain; road or trail.

Use today as active recovery, either working on strength & flexibility or simply stretching/foam rolling or going for a short easy walk.

Follow the 'Strength. Balance. Stability' strength training workout video included with the plan Complete a 60mins easy Recovery Run at RPE 3-4. Make sure you keep this at a really comfortable pace on easy terrain. Include fast walking if feeling fatigued Either complete Strength Training AM and Recovery Run PM Or combine into a single session (Strength Training first)

Use today as active recovery, either working on strength & flexibility or simply stretching/foam rolling or going for a short easy walk.

15-20mins wu to bottom of a hill with c.10-15% gradient, complete 5 x 2mins intervals at RPE 7-8, walk or jog down recovery between each interval, cd to end of run.

Respect today's rest day just like you would a workout. Recovery is just as important.

10mins wu, 30mins Endurance Run at RPE 5-6 to end. Do this workout on gently rolling terrain; road or trail.

It's Peak Week! You're nearly there, keep the level of intensity up How are you feeling? If you need to drop anything this week to maintain progress with the runs, you could let the Strength Training go if needed As per last week it's important to prioritise your recovery as best you can; rest, extra sleep, healthy eating, keep the calories up, stay hydrated, keep up with stretching, foam rolling etc.

Respect today's rest day just like you would a workout. Recovery is just as important.

15mins wu, 60mins Endurance Run at RPE 5-6, 25mins Recovery Run at RPE 3-4, 80mins Endurance Run at RPE 5-6 to end. Complete on terrain/climbs/descents you'll experience on the race. Power hike all the climbs.

Use today for complete recovery. Try to relax & stay calm. Don't waste energy on nerves or other activities. You want to go into tomorrow as fresh as possible!

Race Week and we're tapering from here on in; each run getting shorter on the approach to Race Day Again it's important to prioritise your recovery as best you can this week; rest, extra sleep, healthy eating, keep the calories up, stay hydrated, keep up with stretching, foam rolling etc. Keep the intensity of each run as you have been doing, but select easy routes under foot Strength Training is dropped If you've done the training to this point, trust in what you've accomplished. Don't try to squeeze in any extra runs/miles or injections of pace if things have been missed. It's too late now and better to go into the race slightly under cooked than having overdone it The plan assumes Race Day on Sunday. If it is on a Saturday, just flip the plans for Thursday/Friday (so Friday becomes a Rest Day) Best of luck, you've got this!

Try to get your run early in the day to allow maximum time before the race; 30mins easy Recovery Run at RPE 3-4. Make sure you keep this at a really comfortable pace on very easy terrain.

Respect today's rest day just like you would a workout. Recovery is just as important.

10mins wu, 30mins Endurance Run at RPE 5-6 to end. Do this workout on gently rolling terrain; road or trail.

10mins wu, 40mins Endurance Run at RPE 5-6 to end. Keep to gently rolling, easy terrain.

I hope you made it! I'm sure you did. Get out there, be the best you can on the day and enjoy.

Use today as active recovery, either working on strength & flexibility or simply stretching/foam rolling or going for a short easy walk.

Try to get your run early in the day; 10mins wu, 20mins hard at RPE 7-8, 10mins cd. Eat well and recover. Do this workout on gently rolling terrain. Complete your Lower Body S&C in the evening

Main focus of the first 4 week training block is developing pace, VT2 threshold and running economy. To maximise recovery and adaptations you'll have more rest days (than your previous routine), but the hard days will be hard with S&C completed after runs. Suggest running early in the day, S&C in the evening. All warm ups (wu) and cool downs (cd) should be easy at RPE 3-4 (see RPE scale - button below at Daily Workout Notes). Follow effort guidance for the main workout in the notes below. The target for each run is duration based; as mileage/pace will depend on terrain/vertical gain. As well as duration targets you will also have a gradually increasing Vert. target to ready you for the demands of the Pentlands. Suggest you get onto the trails and into the hills for most of your runs. Rest days should be rest days - take it easy. Rest is just as important as the workouts. Tuesdays are Active Recovery days so you have the option of an extra Yoga session (if time permits).