March 9th - 15th

Hopefully the 5 x 5km is achievable Friday. But I feel like you’re in a really good place right now so if the work travel does leave you fatigued don’t force it as lots of the team have got poorly coming back from their trips lately and that is the probably the thing that could go wrong right now. Do what you can and any problems let me know. Safe travels and hope works goes well.

112 Points Achieved

MONDAY

5pts | Home Legs

5 POINTS

A good home workout for the legs. No weights needed, but if you do have some that will add to the difficulty. Recoveries around 30-60s. If time is limited then combined two exercises together. So whilst recovering from squats for example you could be doing your calf raises. This could save you as much as 15 mins.

5 Points

Done Tuesday

Well done Chris

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

Done Monday

Looked like a beautiful morning!

WEDNESDAY

5 Points

Done Sunday

Well done Chris

thursday

FRIDAY

75pts | 5 x 5km (M)

75 POINTS

2km WU @ Easy Pace (RPE: 3)

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)
1km @ Easy Pace (RPE: 3)

5km @ Marathon Pace (RPE:8)

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.

Well let’s start with that was horrific! Hadn’t realised how windy it was until I turned into it at about 5km. Very difficult to run into it and quickly knew 5×5 wasn’t happening. Made it a mission to run to Cooden beach hotel and back regardless of pace. From 7km on I had very heavy legs and felt more like I was on the last 10k of an ultra! Anyway, 2.5hrs of something done! No time or energy to go longer as off to airport later

It’s always good to take the positives and my approach means we can always find a way to potentially make amends. I always say listen to the body, if it’s not there that day, it’s sensible to be ease back. That session is hard enough at the best of times, doing it solo, on a Friday, in those conditions, I’m not surprised it didn’t work out. Don’t let it knock your confidence though as you’re in great shape at this stage of the plan. We just move on and forget about that one.

SATURDAY

SUNDAY

36pts | 60 Mins @ MP

36 POINTS

A chance to get some important marathon paced miles in. Should feel relatively comfortable, but also like you are running with good form. If conditions are tough or hills are involved, focus on RPE rather than pace.

37 Points

Done. Went faster than marathon pace. A combo of getting caught up with all the other runners who were out plus needing to give myself a confidence boot after Fridays windy run. Thanks for the thoughtful scheduling with Phil this Thursday.

Well done Chris. That’s fine, I don’t mind that. I actually trained slightly quicker than my MP for my last marathon, just important we don’t make the mistake of then going too quick on race day. No worries, I try my best to pair people up when I can and works out well that your easy paces aligns with Phil’s MP and you can help him to what is one of his key sessions in this block.