• November 24th - 30th

Pretty big session Sunday but I would say run at marathon pace of just under 5:00/km and adjust if joining the group and running some hills. If doing the short reps Tuesday as well, just ease yourself back into it. Sevilla is the main goal right now and we don’t want to ruin that sprinting one minute reps. If you’re free Tuesday morning that session would probably be better suited (8 x 3 mins)

145 Points Target

Closer to a full training week Feel like I’ve lost a lot not doing Tuesdays the past five weeks. Will hopefully get there this week and build it back gradually. Good to do a reasonably long run today still quite early in the morning marathon training.

MONDAY

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Conal’s S&C

15 POINTS
Step Ups 1 x 70 Secs
Split Squat 3 x12(5kg)
Glute Bridge 2 x 14
Single Leg Deadlift 2 x 12(5kg)
Forward Lunge and Rotation 2 x 12(5kg)
Bent Over Row 2 x 14(5kg)
Russian Twist 2 x 12(5kg)
Squats 2 x 15
Plank 2 x 60 Secs
Bicep Curls 2 x 15(5kg)
Tricep Dips Dumbbells 2 x 15(5kg)
Wall Sits 2 x 60 Secs
Dead Bugs 2 x 15
Missed this. Hip still not right
Sensible to rest. Hope it feels 100% soon.

TUESDAY

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20 x 1 Minute Reps

24 POINTS

10 Mins WU @ Easy Pace RPE: 3
20 x 60 Seconds @ Fast Pace RPE: 9
(60 Second Recoveries)
10 Mins CD @ Easy Pace RPE: 3

Don’t go off too fast as 20 reps is a lot. You should feel like you’re working at a very high effort level towards the last 15 seconds of each rep. Go get ’em!

TR 100%
Wanted to come but missed the session. Did 5K easy on Friday instead
No worries Conal. The pace may have proved an issue with the back so not the worst idea to sit this one out.

WEDNESDAY

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Conal’s S&C

15 POINTS
Step Ups 1 x 70 Secs
Split Squat 3 x12(5kg)
Glute Bridge 2 x 14
Single Leg Deadlift 2 x 12(5kg)
Forward Lunge and Rotation 2 x 12(5kg)
Bent Over Row 2 x 14(5kg)
Russian Twist 2 x 12(5kg)
Squats 2 x 15
Plank 2 x 60 Secs
Bicep Curls 2 x 15(5kg)
Tricep Dips Dumbbells 2 x 15(5kg)
Wall Sits 2 x 60 Secs
Dead Bugs 2 x 15
Stretching and balancing but no weights. Back next week
Don’t rush back and reduce the weights if need be. We don’t want to go back 3-4 weeks by overdoing it on your return.

thursday

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50 Mins

15 POINTS

50 Mins @ Easy Pace (RPE: 3)

It’s important to keep the easy runs easy. Focus on good running form and low heart rate.

18 Points
TR 100%
Ran at Horntye with Lyndsey’s group
Great to see Lyndsey leading the top group, she’s done so well with her running

FRIDAY

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Rest Day

0 POINTS

0 mins @ RPE 0-1

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

SATURDAY

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Easy parkrun

9 POINTS

parkrun @ Easy Pace (RPE: 3)

“Easy means Easy! Not 5k pace, not 10k pace, not even marathon pace. Easy pace!! 😉”

9 Points
TR 100%
Comfortable run with Martin Turner. We could have gone 40” quicker but enjoyed running with Paul who was pacing Lyndsey.
That was a nice little group you had there.

SUNDAY

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4 x 5km

61 POINTS

2km WU @ Easy Pace (RPE: 2)

5km @ Marathon Pace (RPE:4)
1km @ Easy Pace (RPE: 3)

5km @ Marathon Pace (RPE:5)
1km @ Easy Pace (RPE: 3)

5km @ Marathon Pace (RPE:6)
1km @ Easy Pace (RPE: 3)

5km @ Marathon Pace (RPE:7)

2km CD @ Easy Pace (RPE: 3)

A great marathon sessions to practice goal pace. As the session progresses that RPE will creep up and you’ll have to work hard in the last 5km block.

I ran with Paul’s group then did 2x park run on my own at he end so not exactly as on my schedule. Garmin says I ran 15.68 miles in 196 minutes but I stopped my watch at a water stop and didn’t start it again immediately so I probably ran closer to 17 miles. I did find it hard to keep my pace at 8 min miles on my own but I got close to that. Glad I ran with Paul,’s group as Jack’s quicker group ran 7’40” miles for a half marathon. I would have been miserable doing that this week.
That’s fine to tweak it like that. It’s important to enjoy your running as well and heading out solo for the whole session wouldn’t have been as enjoyable. I calculated you banked 58pts here, so very close to the target set and that marathon pace will soon return as we practice it more. Well done Conal.