Changed the plan around after what you discussed so we get that 5th run in and the 2 x S&C. Sunday’s run we could switch up if heading out with your gang, because that’s not really a session that can be done in a free moving group. So let me know if you wanted me to change that for a session without the stops. Any problems just shout.
Another solid and enjoyable week with some good sessions.
Monday was club run and strides. All good.
Tuesday was S&C. All good.
Wednesday was a good session. Again, it looked a small session on paper but it did really get you working towards the end of it.
Thursday was S&C and then secret run club with friends. All good.
Friday was an enjoyable rest day.
Saturday was an easy park run with some extra minutes to catch up what I lost during the week and a little more.
Sunday was a cold sunny run with a friend. The company was very welcomed. Started the reps with reasonable low effort but got working towards the end.
Another excellent work Dan. 160pts is a decent total and should bring some solid gains. Keep ticking them off right now. We are building in these early stages of the marathon plan for some big juicy sessions ahead. Always good as well if you can get company for those tough Sunday runs.
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 😜
| Glute Bridge | 2 x 20 |
| Hamstring Walkouts | 10 |
| Split Squat Iso Hold | 10* |
| Leg Swings | 10* |
| Goblet Squat | 2×10 (12kg) |
| Kettlebell Romanian Deadlift | 2 x 10 (15.5) |
| Single Leg Deadlift | 2×8 (13 kg) |
| KettleBell Swings | 2×10 (13 kg) |
| Split Squat | 2×8 (13kg) |
| Kettlebell Bent Over Row | 2×8 (13 kg) |
| Calf Raises | 2×10 (13 kg) |
| Single Leg Calf Raises | 2 × 15 *(10.9 kg) |
| Suitcase Carry | 2×30s* (18 kg) |
| Kettlebell Side Bends | 2×10* (18 kg) |
| Dead Bugs | 2 × 10* (5kg) |
| Russian Twist | 2x30s (12kg) |
| Plank | 2x45s |
| Press Up | 2×15 |
Give this a go and let me know how you get on. Can always tweak it going forward.
2km WU @ Easy Pace (RPE: 3)
3km @ 10km Pace (RPE: 7)
3 Mins Recovery
2km @ 10k Pace (RPE: 7)
2 Mins Recovery
1 km @ 5k Pace (RPE: 8)
2km CD @ Easy Pace (RPE: 3)
Really like this session. A chance to practice your 10k pace, but break it down into chunks to make it manageable. Enjoy. You got this.
| Glute Bridge | 2 x 20 |
| Hamstring Walkouts | 10 |
| Split Squat Iso Hold | 10* |
| Leg Swings | 10* |
| Goblet Squat | 2×10 (12kg) |
| Kettlebell Romanian Deadlift | 2 x 10 (15.5) |
| Single Leg Deadlift | 2×8 (13 kg) |
| KettleBell Swings | 2×10 (13 kg) |
| Split Squat | 2×8 (13kg) |
| Kettlebell Bent Over Row | 2×8 (13 kg) |
| Calf Raises | 2×10 (13 kg) |
| Single Leg Calf Raises | 2 × 15 *(10.9 kg) |
| Suitcase Carry | 2×30s* (18 kg) |
| Kettlebell Side Bends | 2×10* (18 kg) |
| Dead Bugs | 2 × 10* (5kg) |
| Russian Twist | 2x30s (12kg) |
| Plank | 2x45s |
| Press Up | 2×15 |
Give this a go and let me know how you get on. Can always tweak it going forward.
45 Mins @ Easy Pace (RPE: 3)
The only real mistake you can make here is going too fast. Try and pick a flat route as well. Hills will push that RPE too high.
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
parkrun @ Easy Pace (RPE: 3)
“Easy means Easy! Not 5k pace, not 10k pace, not even marathon pace. Easy pace!! 😉”
1 Mile WU @ Easy Pace (RPE: 3)
1 Mile @ Half Marathon Pace (RPE: 5-8)
3 Mins Recovery
x 10
1 Mile CD @ Easy Pace (RPE: 3)
Big half marathon session. If you can nail your goal pace on these splits then you are nicely set up to achieve your time on race day. Dig deep. These are the runs that matter the most.
