5 POINTS
| Squats | 45s x 2 |
| Calf Raises | 30s x 2 |
| Split Squat | 60s x 2 |
| Wall Sits | 60s x 2 |
| Single Leg Deadlift | 60s x 2 |
| Crab Walks | 30s x 2 |
15 minutes. Bish. Bash. Bosh. Add some weights once ready to progress with some of the exercises.
A nice recovery week but with one big marathon session. If it’s possible to bring that session forward a day or two, that will give you more time to recover ahead of next week which. But it’s not essential. Any problems let me know. Keep up the great work Chris.
Felt good. Enjoying it. Thanks for the coaching! Glad you converted Phil. We both need to go to Melbourne in March so planning to do the 180mins at easy pace together. I think we are doing it Thursday March 19th!
You’re welcome. Pleased it’s going well. I feel like the last few weeks in particular you’ve really stepped it up. That’s cool that you and Phil will be able to run together in Melbourne. I’ve actually just tweaked the plans to put that 180 mins on that day, so thanks for that. He’s been so enthusiastic, it’s been really nice getting to know him so far. I just hope my training pays off. We had some fantastic marathon results yesterday. Sam (96% of his training) and Conal (95%) both had PBs. You’ve nudged it back up to 88% now, so plenty of time to reach the start line about 95%. One way to ensure that is adding on an extra 10 mins here or there if you feel strong and have the time. But keep up the great work Chris.
| Squats | 45s x 2 |
| Calf Raises | 30s x 2 |
| Split Squat | 60s x 2 |
| Wall Sits | 60s x 2 |
| Single Leg Deadlift | 60s x 2 |
| Crab Walks | 30s x 2 |
15 minutes. Bish. Bash. Bosh. Add some weights once ready to progress with some of the exercises.
Keep that RPE down. You want to be able to run and chat, speaking of which, joining a group can add to the enjoyment here.
Recoveries: 30-60s. If time is limited then do 2 exercises together and remove the recoveries.
*Each side (double the reps). So 2 x 30 second Side Planks = 4 in total (2 on each side).
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.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
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.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”