March 16th - 22nd

Sorry I know you work in kms, so Sunday is basically 10k at marathon pace (I only had a session in miles on the platform). The big one is the long run and I’ve set Phil a marathon pace sessions as that ties in with your easy pace so you’ll be helping him massively. Albeit if it’s very warm please slow down and keep that HR controlled. Obviously if work and travel is demanding give yourself a bit of extra time off. Most of the hard work has now been done for Brighton, we just need to make sure you are fresh for race day.

129 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

24pts | 60 Mins Easy to MP

24 POINTS

Rather than just head out and do 60 mins easy, this goes through the gears a little and will hopefully help you improve running economy as the speed picks up a little. It’s still a light session but makes the easy runs more interesting. Best done on the flat to hit consistent paces.

24 Points

Done. Bridges, inclines and GPS time was a bit crazy, jumping around from 3:45 per km to 7:00 per km within a matter of seconds so just had to do what I could based on heart rate . Overall average was about right

It’s good to run to feel. You should eventually reach a point in the training where you know your paces without needed the watch. I had that for MP. I could tell if I was going too fast or too slow before looking at my watch and it’s a great skill to have. In fact sometimes a game I played with myself in training would be “guess the split”, so run a whole km without looking at the watch and then see how close you were. I’m waffling anyway. Well done on getting this done Chris.

WEDNESDAY

5 Points

Also done Saturday. Busy day!

Yikes

thursday

54 Points

Done!

It feels like this run warranted a bit more of an enthusiastic feedback that “done” 😂 But I appreciate you guys are busy with work. Fantastic running Chris. Great to be able to run in a different city.

FRIDAY

SATURDAY

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.

29pts | 6 Miles @ Marathon Pace

29 POINTS

1 Mile WU @ Easy Pace (RPE: 3)

6 Miles @ Marathon Pace (RPE: 5)

1 Mile CD @ Easy Pace (RPE: 3)

A chance to add some extra miles at Marathon Pace. The more you practice the pace the more comfortable it will feel on race dace.

41 Points

Combined the 2 runs together as meeting up with friends tonight and suspect I may not be in the best state tmrw….No drinking after that until after race day. Felt really good today and also tested out new Superblast 3 which went well so I will use those for the marathon. Started with the 40min easy then moved onto the full 2nd run ie 10min warm up 10k at MP and 10min cool down. 10km split between solo run and AlbertPark ParkRun so had 10mins standing around whilst waiting for the briefing. Slow 1st km due to crowds and then did the rest at around 5:00min km which felt easy and heart rate mainly around 140 despite humid conditions. All felt much easier than the 3hr despite being faster.

Hugely impressive given you ran 3 hours just a few days ago. Shows how far you have come to be able to do those miles in the space of a few days. Sounds like a cool place to run and great to hear the pace felt so comfortable. In a really good place at the perfect time. Enjoy your night out with friends. You’ve earned it Chris.