March 9th - 15th

A light week again. We just need to be careful with the 2 half marathon in 3 weeks not to overdo it and keep you fresh for those key sessions whilst still getting some good solid mileage in. With only 3 runs, there is the possibility of ditching one of the S&Cs for a 30-40 min shake out run if you prefer? Any problems let me know. But keep up the great work Jamie.

121 Points Achieved

MONDAY

TUESDAY

12pts | 40 Mins Run

12 POINTS

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.

12 Points

I swapped this one for a 40 min run. It was nice and comfortable – no niggles 😁

Sensible to keep it easy 2 days after a half marathon. Well done Jamie

WEDNESDAY

22 Points

Strides felt very slightly heavy, but other than that another comfortable 60 mins 🏃

A lot of the team who ran well at PW have felt tired this week, so I’m not surprised the strides felt tough, but another good session done, excellent work Jamie.

thursday

10pts | 30 Mins Legs & Core (S&C)

10 POINTS

Squats	45s x 2
Russian Twist	45s x 2
Calf Raises	30s x 2
Plank	60s x 2
Split Squat	60s x 2
Dead Bugs	45s x 2
Wall Sits	60s x 2
Flutter Kicks	45s x 2
Glute Bridge	45s x 2
Single Leg Deadlift	60s x 2
Crab Walks	45s x 2
Side Planks	30s x 2

A solid workout covering all key muscles groups in the legs & core. 30 second recovery between reps! Enjoy 💪

10 Points

Done 😁

💪

FRIDAY

41pts | 70 Mins @ Marathon Pace

41 POINTS

10 Mins WU @ Easy Pace (RPE: 2)

70 Mins @ Marathon Pace (RPE: 5)

10 Mins CD @ Easy Pace (RPE: 3)

A decent session in any marathon training block. Unless you’re Kipchoge, this should feel comfortable as you won’t be covering a huge distance.

41 Points

Another good session. East to West sections were tough in the breeze, but felt strong. Average 4:36 for the 70 mins!

Decent pace in those conditions. Great work Jamie. Not an easy session that, hence the 41pt banked.

SATURDAY

SUNDAY

36 Points

If you need me today, I’ll be curled up, rocking in a corner, with flashbacks of that run running through my mind! In all seriousness though, I’m glad I got that done – I kept the pace low enough to keep it an easy run effort-wise, but that was possibly the worst conditions I’ve run in for a long time!

😂 That was funny. But you know what, as horrible as those runs can be, you’ll rock up a race one day where everyone else will be moaning about the conditions, which will be nowhere near as bad as this one, and you can remember this run, and smash out that race, whilst others make excuses. Who knows, London might be wet and windy, but now you’ll be prepared and it won’t effect you.