Just to say you don’t have to do the sessions on the days I put them. Hopefully as I start to appreciate your routine better I’ll be able to get the right sessions on the right days. So feel free to juggle them around. If you want to include an extra S&C or circuits class there is scope for that, but anymore and I think it would be over training. Any questions though just ask. I know it’s a lot of information to take in to start but hopefully once we get going everything will make sense and be quite simple. If you click on the green plus icon beside the session it will give you more info as well as the paces you need to be running. Speaking of paces, your current training targets at are the top of the dashboard, so you can reference them there. For example on Monday we should be aiming for around 4:54/km pace on the 8 mins (just under 2 mins per lap) and then anywhere 4:30 or below for the 60s. You don’t have to focus too much on the specific paces. It’s also ok to train to RPE (effort level).

115 Points Target
116 Points Achieved

Great first week! I think it’s set at perfect amount. looking forward to the week ahead.

Great start Emily and pleased to hear you enjoyed it too. It’s quite a simply process I use and if you keep hitting your target pts, history suggests you’ll make gains. Equally you should also avoid that “over training” if you stick within the pts target. Onwards and upwards

MONDAY

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26pts | 8 Mins & 60s

26 POINTS

Recoveries: Take 2-3 mins after the 8 min rep and 60s in between the 60 second reps.

A tough 5k session and the challenge is to see if you can hold your 5k pace in the 2nd 8 min rep when the legs are tired and you’re feeling fatigued.

26 Points
TR 70%
Done ✅ I think I kept at target pace or quicker. During the 8 minute reps I found it hard to stay between 4:50 and 4:55 as I kept dropping off the pace and going too slow. But I felt more consistent when I aimed to go slightly quicker on the final 8 minutes. For the 60 second parts i couldn’t remember my 3km pace so I just tried to keep up with the chaps I was running with 😅
Excellent session Emily. To be honest the paces are more just of a guide and often it’s best to run to feel. It was noticeable the pace was better in that 8 min rep. I seem to remember that first lap being 2:05 plus which I guess was you holding back and not going off to quick. Which in a way isn’t a bad thing as it shows discipline and ultimately allowed you to finish the session even stronger. In terms of the one minute reps, again running the effort is probably better than sticking to a specific pace. It’s finding what works best for you in truth. Plus the fact the goal is the marathon means as long as you’re working hard at track the paces are not too important. But again very impressed with the effort so well done.

TUESDAY

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15pts | Circuits

15 POINTS

Always fun to train in a group. Ask for help if unsure on your technique on the exercises.

15 Points
✅ – body weight warm up approx 15 mins Partner work outs: – x 3 of the following with 12kg med ball – 10 squat to overhead press, 10 ball slams, 10 burpee. – One skips whilst waiting for other to finish set then swap over Cardio ( air runner)swap after each rep. Partner rests whilst one runs 1 X 500 m 1 x 400 m 1 x 300m 1 x 200m X3 – x10 Floor to overhead press with dumbbell (2x8kg) – X10 sit up with x 1 dumbbell – ten press ups Stretches Had fun! Air runner is terrifying. RPE 7-9 through out
Yikes, that sounds brutal. Trying to work out exactly how many points to give you for that one 😂 But glad you enjoyed and no wonder you’ve made such good progress doing sessions like this. Excellent work Emily. A great follow up to Monday’s track session.

WEDNESDAY

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18pts | 60 Mins Run

18 POINTS

Keep that RPE down. You want to be able to run and chat, speaking of which, joining a group can add to the enjoyment here.

18 Points
TR 75%
Very Windy 🌬️ legs felt tired on the way out. Much better running back towards the pier. RPE 3/4
Some times running on tired legs is good training as ultimately that’s what will be needed in the latter stages of the marathon. And you’ve come off the back of two tough sessions. So well done for ticking this one off Emily.

thursday

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10pts | Emily Push & Pull

10 POINTS

Let me know if you can merge the two sessions you currently do into one and if you send me a screenshot of the exercises I can then add them to this page.

12 Points
TR 75%
Done ✅ Managed to merge the exercises and kept the ones I feel I benefit most from
Well done Emily, I think that was a good idea. You’ll still make some good gains in the upper body department if you do these consistently week in week out. Thanks for the message as well (I normally take Thursdays off so won’t always reply on those days, but happy for the team to message), I’ll get it updated on the dashboard for next week.

FRIDAY

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12pts | Emily’s Legs & Core

12 POINTS

Let me know how you get on with this. If you need to tweak any of the reps and weights slightly then that is fine. I can change them on here if you want me to.

12 Points
I missed out a few exercises due to time. If I’m honest I don’t usually do the hopping or bent knee calf raises anyway. In total I missed the cable rotations, bent knee calf raise and hopping (cable machine wasn’t free). I enjoyed the core section and completed those as a small circuit 3 times. I couldn’t hit my all my reps this week but still managed to keep the weight on all exercises. Overall good fun.
Great work Emily. I think the hopping we can leave out. It’s a bit of an odd exercise to be doing in the gym. The bent knee calf raises I would like to leave in there because they work the soleus muscle which takes more strain than any other muscle when we run and is often neglected. What I’ll do is list the exercises in order of importance, then if time is limited you’ll still have done the best exercises. Glad you enjoyed the core workouts too. Russian Twist is a good alternative for the cable torso rotations as you can do that anywhere, in fact I may put that into the schedule.

SATURDAY

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33pts | 2 x 4km (HM)

33 POINTS

2km WU @ Easy Pace RPE: 3

4km @ HM Pace RPE: 6
3 Mins Recovery

4km @ HM Pace RPE: 6
3 Mins Recovery

2km CD @ Easy Pace RPE: 3

A pretty standard HM session, good to practice race pace without pushing too hard. Make sure you keep focusing on good form, especially as you tire. And enjoy. This sort of session should feel relatively controlled but also like you’re working at a decent level. Go get ’em.

33 Points
TR 80%
Lovely run in lovely weather. I think I mostly kept to the RPE but final section was up old London road so it increased quite a bit. It’s much less daunting having the run broken down into different sections!
Excellent work Emily. Yeah if you do have hills, then don’t worry about hitting the pace, better to focus on RPE in that instances. There will be quite a few sessions like this, with different reps at different paces as I like to keep things interesting with variety.

SUNDAY

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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!”