Taper time but not to be mistaken for a super easy week. Still plenty of quality in there, it’s only really the next 2 weeks (including race week) that the pts really drop. Any problems let me know.
Felt it was a decent enough week. I backloaded the sessions a bit, after I realised there were no lights in the park, which wasn’t ideal. But felt generally pretty good. I think I’ll use the electrolite tablets for the marathon (in conjunction with a couple of gels), as they seemed to work for me
Yeah it was a good week at this stage of the plan. I feel like you’re well set to run a strong marathon, but I also think, and this isn’t a negative, but a positive, that if you do future marathons and stick with the training, there will be even quicker ones in the future, sub 3 hopefully. And the main reason I say that is to remove a bit of pressure on this one, and almost treat it like a stepping stone. I’m sure there will be things you learn from this race that you could do slightly better next time. So I think we’re on a really good trajectory where you’re improving all the time and there’s still potential to get even better, whether that’s alongside me, another coach or training yourself, if you keep doing what you’re doing, you should be very excited about the next few years.
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
| Squats | 30s x 2 |
| Russian Twist | 30s x 2 |
| Calf Raises | 30s x 2 |
| Plank | 30s x 2 |
| Glute Bridge | 30s x 2 |
| Dead Bugs | 30s x 2 |
| Reverse Lunge | 30s x 2 |
| Flutter Kicks | 30s x 2 |
| Wall Sits | 30s x 2 |
| Single Leg Deadlift | 30s x 2 |
A short but effective workout to focus on strengthening your legs and core. Click on any exercise for a Tutorial. Any problems let me know, but these are very important, not just for running.
2km WU @ Easy Pace (RPE: 3)
4 x 800 metres @ Target Pace (RPE: 8)
120 Seconds Recovery
4 x 400 metres @ Target Pace (RPE: 9)
90 Seconds Recovery
4 x 200 metres @ Target Pace (RPE: 9)
60 Seconds Recovery
2km CD @ Easy Pace (RPE: 3)
Try and hit those target paces if you can. Don’t go off to quick otherwise you’ll burnout. Pick up the pace as the reps get shorter. Great session this. Go smash it.
10 Mins WU @ Easy Pace (RPE: 2-3)
60 Mins @ Marathon Pace (RPE: 5)
10 Mins CD @ Easy Pace (RPE: 3)
A chance to get some important marathon paced miles in. Should feel relatively comfortable, but also like you are running with good form.
| Squats | 30s x 2 |
| Russian Twist | 30s x 2 |
| Calf Raises | 30s x 2 |
| Plank | 30s x 2 |
| Glute Bridge | 30s x 2 |
| Dead Bugs | 30s x 2 |
| Reverse Lunge | 30s x 2 |
| Flutter Kicks | 30s x 2 |
| Wall Sits | 30s x 2 |
| Single Leg Deadlift | 30s x 2 |
A short but effective workout to focus on strengthening your legs and core. Click on any exercise for a Tutorial. Any problems let me know, but these are very important, not just for running.
10 Mins WU @ Easy Pace (RPE: 3)
8 x 100 metre Strides (RPE: 8)
parkrun @ 5km Pace (RPE: 8)
10 Mins CD @ Easy Pace (RPE: 3)
Running with others can reduce perceived effort so parkrun is a good option as an alternative speed session. 10 mins easy WU & CD please.
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
