• February 2nd - 8th

Bringing the big marathon session forward has rattled me a bit. I did initially have a 2nd S&C in the plan and do for future weeks. What do you think about that? I’ve taken it out for now and extended the spin. But it’s either a 2nd S&C or more miles to keep the training progressive. Let me know which of those you feel more comfortable with. But another strong week. Keep up the great work James. Training at a very good level right now.

MONDAY

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15pts | James S&C

15 POINTS
Goblet Squat 2 x 12 (8kg)
Plank 2 x 60s
Split Squat 2 x 12 (8kg)*
Glute Bridge 2 x 10
Calf Raises 2 x 15 (8kg)*
Flutter Kicks 2 x 40s
Russian Twist 2 x 45s (5kg)
Shoulder Press 2 x 10 (8kg)
Bent Over Row 2 x 15 (8kg)
Bicep Curls 2 x 15 (8kg)
Tricep Dips Dumbbells 2 x 15 (10kg)
Dumbbell Swings 2 x 15 (10kg)
Farmers Walk 2 x 60s (12kg)
Wall Sits 2 x 60s

A decent workout covering all the fundamental movement patterns & key muscles groups. Let me know if anything feels too easy or too difficult.

15 Points
TR 80%
Another good strength session. Please with how the legs feel after yesterday.
💪

TUESDAY

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9 Points
TR 90%
Switch my easy run with intervals as weather was awful & couldn’t face intervals in it. Easy run felt good.
No worries, smart move

WEDNESDAY

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15pts | James S&C

15 POINTS
Goblet Squat 2 x 12 (8kg)
Plank 2 x 60s
Split Squat 2 x 12 (8kg)*
Glute Bridge 2 x 10
Calf Raises 2 x 15 (8kg)*
Flutter Kicks 2 x 40s
Russian Twist 2 x 45s (5kg)
Shoulder Press 2 x 10 (8kg)
Bent Over Row 2 x 15 (8kg)
Bicep Curls 2 x 15 (8kg)
Tricep Dips Dumbbells 2 x 15 (10kg)
Dumbbell Swings 2 x 15 (10kg)
Farmers Walk 2 x 60s (12kg)
Wall Sits 2 x 60s

A decent workout covering all the fundamental movement patterns & key muscles groups. Let me know if anything feels too easy or too difficult.

36pts | 5K On/Off

36 POINTS

2km WU @ Easy Pace (RPE: 3)

1km @ 10k Pace (RPE: 7)
1km @ Marathon Pace (RPE: 5)
x 5

2km CD @ Easy Pace (RPE: 3)

A good opportunity to run 10k with half of the session at goal pace. The other half will be around marathon pace. This will build confidence and get you used to running at your goal race pace.

51 Points
TR 90%
Intervals felt strong this morning.
Pace constant on all of them, first a little slower but most of it was uphill.
Held marathon pace well in between. Good session.
Strength & conditioning workout completed in the evening.
It’s a good session that as it can make you realise that marathon pace isn’t that quick in comparison to 10k speed. Well done James.

thursday

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10pts | 30 Mins Spin

10 POINTS

A good way to smash out some cardio in just 30 mins. You should find you get a good sweat on doing this session.

10 Points
TR 70%
Good workout this morning, legs a little tired but to be expected.
Good fun as normal.
Great work James

FRIDAY

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58pts | 21K (M)

58 POINTS

Big session!! But get the pace right and it should feel fairly comfortable as it’s quite a bit slower than your half marathon pace.

58 Points
TR 80%
Another wet run but felt good once I settled into the pace.
Held the pace consistently for the whole run.
Legs were a little sore from a sports massage the day before but the loosened up. Overall pleased with the run.
Big session that one. Yeah I would be careful with the timing of a sports massage. I had one this week and she mentioned how she was basically breaking down the muscles (injuring me) so they would repair stronger. So if we can give our muscles a bit more time after a sports massage it can help. Great running though. You’re all set for something 3:25-3:30 right now and perhaps even a little bit quicker if you continue to progress over the next 6-8 weeks. Well done James

SATURDAY

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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
TR 70%
Visit to a different parkrun was a bit quicker than easy but nowhere near a difficult pace.
Felt good after yesterday so pleased with it.
It’s hard not to get carried away at parkrun, but I would always say try to keep it easy as if we do creep into threshold we are not getting the same physiological benefits that we do when the pace is easy (more mitochondria). That’s why slow (and lower RPE and heart rate) is better for the easy runs.

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!”