After our little S&C discussion, turns out this week I’ve given you a break from squats and planks for focus on the running. It leaves us with a really good week including 2 quality sessions and one the big long runs in this plan. Don’t worry about pace for the 180 mins, you’ll hit the 20 miles next week when doing 5 x 5km at marathon pace. So keep it easy. On Tuesday we are doing 1km loops at the same location you came before (Ashford Road), so that is an alternative if you wanted to come and run with the team rather than solo. But any issues let me know. Next week is a recovery week too, so only 2 easy runs in the build up to Sunday’s key marathon session.

Coach Simon🍊