• 16th - 22nd February

The beauty of using this pts system is we can easy back in terms of sessions, 2 less this week, but by keeping the quality we can still hit a really good number. Hopefully the extra recovery time will help and leave the legs feeling fresh heading into that next block of 3 weeks. Keep going James, any problems let me know.

139 Points Achieved

MONDAY

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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!”

TUESDAY

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33pts | 5K Marathon Pace/5K HM Pace

33 POINTS

2km WU @ Easy Pace (RPE: 3)

5k @ Marathon Pace (RPE: 4)
5k @ Half Marathon Pace (RPE: 6)

2km CD @ Easy Pace (RPE: 3)

A good session to mix up paces. WU & CD very important to slowly build the pace. A flat route is ideal here if you can.

33 Points
Really enjoyed that session
The paces felt good & I felt strong throughout.
Overall very pleased with it & definitely felt fitter.
That’s always a popular session as you get that time to build into the pace and then finish strongly. Glad you felt good too. Well done James.

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.

15pts | 45 Mins Spin

15 POINTS

*Recoveries: 30 Seconds after the 30 second reps, 60 seconds after the 60 second reps. Simples.

Coach Simon🍊 “Make a note of RPM & the resistance level so you can increase them as you do more sessions.” Recoveries in between intervals are the same as the effort. So 30 and 60 seconds easy pace.

30 Points
Peloton ride was more of a climb ride today which was a good change.
Worked hard & got the heart rate up. Legs felt good.
Strength workout went well & completed with no issues.
Another quality day of work. 30pts banked, all without that impact. Setting yourself up nicely, not just for the marathon but well beyond that too. Well done James.

thursday

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15pts | 50 Mins Run

15 POINTS

It’s important to keep the easy runs easy. Focus on good running form and low heart rate.

15 Points
Nice easy run today. Felt good kept pace easy so a few more miles in the legs.
Will enjoy my 2 days off now.
Perfect. Keeping the easy runs easy is what it’s all about. Finally put your t-shirt in the post. Let me know when it arrives safely and we can sort out payment. Well done James

FRIDAY

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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!”

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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61pts | 4 x 5km (M)

61 POINTS

2km WU @ Easy Pace (RPE: 2)

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)

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.

61 Points
Felt tough in places today, especially the 2nd 5k but got through it & actually felt ok by the end.
Was an early start & was quite windy out but happy with my paces & another long run in the bag.
Feel pretty good now I’ve finished & recovering for the week ahead.
Had you said “that was easy” I’d be a little concerned I wasn’t pushing you hard enough. So sometimes it’s good to be tested on these runs and training for a marathon is just as much about building our mental resilience to that discomfort as much as preparing out fitness levels. Sounds like it went well though and another strong week banked. All this cumulative mileage and marathon pace is setting you up perfectly for race day. Great work James. 12 weeks on the spin as well, I’m not sure you’ve missed a session yet which is fantastic, keep it up.
PBrunner
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