Very exciting week. Keep everything light in the build up. If you wanted to chuck in some marathon paced miles in one of the runs that’s fine. But confidence should be high approaching Sunday. As I said I think you’ll smash it, but equally you still have room and potential to improve. So use that to remove the pressure. See Sunday as a stepping stone to greater things and that might help relax pre race. Any issues let me know. I’ll drop you a message nearer the time though to wish you good luck.
Feels good to have got this run done but also see where I am. Thank you for all of your support, Simon. I’ve become so much more disciplined and been training a lot smarter since we started working together. And I was able to look on yesterday’s race with a lot more objectivity. On the face of things, must admit, I expected a better time. But, I feel like I understand why. Firstly, conditions probably played a small part (but not sure perfect conditions exist!). Secondly, I was determined to run a race of even splits. If I’d set off a tad faster, maybe I could have got 3.15, but I didn’t feel like I had much more in me, so maybe not. I was really happy that I managed to maintain a steady pace for 37-8 km. That’s a big step I think. Going forward, I think I need to get in the gym. My full marathon time doesn’t really correlate with my half times, and I think a lot of that is down to strength and conditioning (although would obvs also love to hear your thoughts). Thanks again, Simon
If I’m totally honest, I think that time doesn’t reflect your current fitness and what you’ve achieved in training. But I say that a positive, not a negative. Obviously it was your first marathon for a while I believe and I’m glad you ran a strong time and held the pace so consistent, for so long, very few can achieve that. It’s good as it sets a marker going forward if marathons are the main focus. I also think we have the potential to increase the training if you wanted. We actually ended that plan with an average training pts of around 120, where as quite a few of my marathon runners, around your age and pace are hitting 150-160. And they are getting 20pts extra from the S&C they do, so yes, totally agree with what you’ve said about strength. I think 2 really good gym sessions per week will make a big difference and also add longevity to your running. Plus it’s a good feeling getting stronger. I think if you added that alongside a similar running schedule I think you could knock more time of your marathon, quite comfortably. Overall though I’m really happy, I think your fitness is in a much better place, it feels like you’re enjoying the training, without pushing too hard, and that’s ultimately the most important thing. Onwards and upwards 💪🍊 Drop me a message once you are decided on the next big race and I can crack on with a new plan.
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.
40 Mins @ Easy Pace (RPE: 3)
The biggest mistake we can make with these recovery runs is running too fast. This will mean when our harder sessions come round we are still fatigued and not able to put enough effort in to make the necessary gains.
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
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: 3)
26.2 Miles @ Marathon Pace (RPE: 5)
We’ve made it. So exciting. The biggest mistake is going off too fast, know your pace and stick to it, even if it feels super easy. You’ve trained well, now just go and execute. Best of luck.
