• 23rd - 29th March

Having read your feedback on Saturday I’ve changed this week and think keeping it easy is smart giving the travelling and potential jet lag. There’s no need to be smashing out any fast reps this week. Let’s bank some decent mileage, keep building your aerobic base and ensure you also get enough rest and recovery. Any issues let me know, but this looks a solid schedule to me.

123 Points Achieved

MONDAY

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27pts | 90 Mins Run

27 POINTS

90 Mins @ Easy Pace (RPE: 3)

Keep this nice and easy. Focus on good form & efficient running economy. RPE should be around the 3/10 which means you can run and chat.

Nice run today along the river and lake front – boy, was it cold! I did 70m easy (vs 90) and will pick the balance up in the week. Pleased it went well yesterday Simon – well done
Must have been a reality check having flown in from Australia. No worries on the slightly shorter distance, always good to listen to your body and we can always make up those pts later in the week. Well done Phil

TUESDAY

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10pts | Gym Legs/Core L1

10 POINTS

A good all round session to work the legs and core. You should have built up to this fairly gradually, so don’t dive in head first as you want to take your time building your strength. Be sensible with the weights to begin with.

If short on time combine 2 exercises together (superset) them to save on the recoveries. Ideally one leg exercises and one core exercise where possible. Eg squats and planks.

10 Points
15m elliptical warm up S&C completed
Excellent work Phil. Just came back from a decent gym session myself. That feeling of strength is really nice.

WEDNESDAY

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slightly short of time. 50m completed at 133 bpm ( v sweaty shirt!)
Yeah that’s the only draw back of doing this long on the elliptical, it’s a tad sweaty. But great work Phil.

thursday

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Rest Day

0 POINTS

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

Got about 2 hours sleep on the flight from Chicago but I’m now in the UK till the marathon. So, this is a rest day and I’ll tackle what I can tomorrow and hopefully be good for Sunday
Yeah take the time you need to rest up. These next few days, if fatigued could be risky, so better to be safe than sorry. Sometimes resting is the better option, but glad you are now back in the UK for a stint.

FRIDAY

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10pts | Gym Legs/Core L1

10 POINTS

A good all round session to work the legs and core. You should have built up to this fairly gradually, so don’t dive in head first as you want to take your time building your strength. Be sensible with the weights to begin with.

If short on time combine 2 exercises together (superset) them to save on the recoveries. Ideally one leg exercises and one core exercise where possible. Eg squats and planks.

10 Points
S&C work done (55m ish) – good session an good enough sleep. Saw the podiatrist and she has done shockwave on the tib area. She says it’s common niggle and not too serious so rest today / tomorrow and then I am good to (and go hard) re Long Run. Simon, should we dial up the long run at all given the quiet week – eg to make the times HM pace instead of M pace?
That sounds positive and definitely good to take that advice. I would definitely stick to Marathon pace. We want to be practicing that as often as we can at this stage of the plan. Any quicker could effect your ability to pace yourself correctly on race day and also risk flaring up the injury. It’s rare anyone will complete all the sessions on the plan, so don’t worry about missing a few pts. That will work out for the best in the long run.

SATURDAY

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Rest Day

0 POINTS

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

SUNDAY

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62pts | 4 x 3 Miles (M)

62 POINTS

1 Mile WU @ Easy Pace (RPE: 2)

3 Miles @ Marathon Pace (RPE: 4)
1 Mile @ Easy Pace (RPE: 3)

3 Miles @ Marathon Pace (RPE: 5)
1 Mile @ Easy Pace (RPE: 3)

3 Miles @ Marathon Pace (RPE: 6)
1 Mile @ Easy Pace (RPE: 3)

3 Miles @ Marathon Pace (RPE: 6)

1 Mile CD @ Easy Pace (RPE: 3)

A really good marathon training session and a chance to practice your goal pace without exerting too much energy.

67 Points
Really good run today and felt very strong till the last mile when I got a bit more tired – probably because I slowed the pace to easy again. 18 miles done vs 17 planned as I wanted to push a bit more and gain some confidence going into the taper. 1 extra mile at HM pace (8:06) MP averages were, block 1 (8:47), block 2 (8:49), block 3 (8:47), block 4 (8:45). HM Mile was mile 16. Heart rate 143. MP of 8:50 felt easy / comfortable/ conversational Cadence ~ 180 for the MP miles
That is a great session coming off the back of those slight injury concerns, and I love the fact you wanted to push yourself at the end. The more we dial in that marathon pace the better it’s going to feel on race day, so I’m, really pleased. Excellent work Phil
PBrunner
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