First decent marathon session of the block. Feeling a bit jealous but hoping I’ll be fine to start smashing out those sort of sessions in a few weeks. Any problems let me know but keep up the great work. Running really well right now.
Overall happy with the week.
Disappointed that I didn’t get either of the S&C sessions in, but very happy with how the runs went!
I’d always rather you focus on the running in a week where time is limited and you got all 4 done which is great. If you can’t manage the 30 mins S&C but have 10 mins free, then you can always smash out a quick core workout or leg workout. Every few mins helps. But all in all, especially given how well Sunday’s session went, I’m happy with this week. Great running Jamie.
| Squats | 45s x 2 |
| Russian Twist | 45s x 2 |
| Calf Raises | 30s x 2 |
| Plank | 60s x 2 |
| Split Squat | 60s x 2 |
| Dead Bugs | 45s x 2 |
| Wall Sits | 60s x 2 |
| Flutter Kicks | 45s x 2 |
| Glute Bridge | 45s x 2 |
| Single Leg Deadlift | 60s x 2 |
| Crab Walks | 45s x 2 |
| Side Planks | 30s x 2 |
A solid workout covering all key muscles groups in the legs & core. 30 second recovery between reps! Enjoy 💪
10 Mins WU @ Easy Pace (RPE: 3)
4 min @ 5k Pace (RPE: 8)
2 min recovery
3 mins @ 3K Pace (RPE: 8)
90 secs recoveries
x 2
2 mins @ <3k Pace (RPE: 9)
90 secs recoveries
x 3
4 x 1 min @ All In (RPE: 9)
60 sec recoveries
x 4
10 Mins CD @ Easy Pace (RPE: 3)
Always a favourite with the team! Keep that first rep at 5k pace and then start to ramp up that speed. Enjoy!
60 Mins @ Easy Pace RPE: 3
8 x 100m Strides RPE: 8 (60s)
Keep the RPE down, have a chit chat & Don’t forget those strides 😜
| Squats | 45s x 2 |
| Russian Twist | 45s x 2 |
| Calf Raises | 30s x 2 |
| Plank | 60s x 2 |
| Split Squat | 60s x 2 |
| Dead Bugs | 45s x 2 |
| Wall Sits | 60s x 2 |
| Flutter Kicks | 45s x 2 |
| Glute Bridge | 45s x 2 |
| Single Leg Deadlift | 60s x 2 |
| Crab Walks | 45s x 2 |
| Side Planks | 30s x 2 |
A solid workout covering all key muscles groups in the legs & core. 30 second recovery between reps! Enjoy 💪
50 Mins @ Easy Pace (RPE: 3)
It’s important to keep the easy runs easy. Focus on good running form and low heart rate.
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
2km WU @ Easy Pace (RPE:3)
5km @ Marathon Pace (RPE: 4)
1km @ Easy Pace (RPE: 3)
4km @ Marathon Pace (RPE: 4)
1km @ Easy Pace (RPE: 3)
3km @ Marathon Pace (RPE: 5)
1km @ Easy Pace (RPE: 3)
2km @ Marathon Pace (RPE: 6)
1km @ Easy Pace (RPE: 3)
1km @ <Marathon Pace (RPE: 6)
A good session in the middle part of your marathon training plan to get familiar with your goal pace!
