I got this little tingle of excitement loading up your plan this week, knowing how close we are to the big one and also how well you are running. A taper week, and looks much more demanding that it is given we’ve moved Sunday’s run to Monday. Friday is the last run of note, everything else beyond that is easy miles, and not many of them either.
Got some good runs in with the Sauconys this week and they feel great. Looking forward to the race now
I couldn’t be happier with how this plan has gone. Really feel like you’re peaking at the perfect time. I think the key now is just getting the pacing right on race day. That’s the main thing that could prevent you running a great race. Glad the shoes feel good too. Great work Ben!
120 Mins @ Easy Pace (RPE: 3)
Long runs are key. Fuel and hydrate well & join a group if you can.
| 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.
20 Mins @ Easy Pace (RPE: 2)
20 Mins @ Steady Pace (RPE: 3)
20 Mins @ Marathon Pace (RPE: 4)
Rather than just head out and do 60 mins easy, this goes through the gears a little and will hopefully help you improve running economy as the speed picks up a little. It’s still a light session but makes the easy runs more interesting. Best done on the flat to hit consistent paces.
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
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.
50 Mins @ Easy Pace (RPE: 3)
It’s important to keep the easy runs easy. Focus on good running form and low heart rate.
