Choose Day👇

No track to give you extra time to recover from the long run Sunday. Only 2 runs as well this week which will hopefully mean we can smash out the last big run of this plan. Other than HHM this is the last time you will run for more than 2 hours before Brighton. So a last opportunity to improve your endurance and strength in those legs. It’s a long time, but pace and distance don’t matter, just get that time on feet. If you can give yourself a nice restful weekend after that, it will help with your recovery. Any problems, let me know. I’ve put the new plyometrics session in there. A bit sceptical about changing things up this close to the race, so just be careful if any of the exercises do cause you discomfort and keep any weights light at first.

Coach Simon🍊

131 POINTS TARGET

136 Points

MONDAY

rest-day

Rest Day

0 POINTS

TUESDAY

circuits

Circuits

10 POINTS

Heavy session! Body weight warm up followed by running with a 20kg ball up and down a hill 4 times 😖 I felt shorter after. Then a 15 min barbell section: X 8 clean and press (25kg total) then x 6 ball slams (15kg) rest whilst partner does the set, AMRAP. Exhausting.
I was just exhausted reading the description of that workout, let alone trying to do it 😂 But fantastic work and no doubt you’ll be fitter and stronger as a result

Coach Simon 🍊
15 Points

WEDNESDAY

philippa-wide

80 Mins & Strides

28 POINTS

That was a lovely one. Felt super strong and was looking forwards to the strides at the end, I lost count so not sure how many I did 🥲
15km in 80 mins is really good, and the fact you are enjoying the strides as well makes me very happy. Excellent work Emily.

Coach Simon 🍊
28 Points

THURSDAY

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Really enjoyed that! After the WU I did the restas a circuit and found it really fun. I also found the exercises to really focus on my stability which was a great bonus too. I kept the weights low but still found it nice and challenging. It was great to do something different, so I appreciate your effort in creating this one 👍
You’re very welcome. Since using the gym a lot more myself I enjoy creating these sessions and if they ever get stale we can always switch a few exercises around. I’m always tweaking mine. Glad you enjoyed it too. Sensible to keep the weights low for now, you don’t really want to be doing too much different until after your marathon now. Great job Emily.

Coach Simon 🍊
13 Points

FRIDAY

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gym-workout

Emily's Arms

10 POINTS

Complete ✅
Bosh. Great work Emily

Coach Simon 🍊
10 Points

SATURDAY

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anna-baker

210 Mins

63 POINTS

It was a slightly slower pace than what I usually do which at times felt harder and I felt quite achey on the second half. Despite this I felt I had more energy in the tank at the end which was re-assuring! Feeling more and more confident in regards to the marathon distance now. But now I’m not sure how best to pace it on the day 🤔
So many positives here. 20 miles, 4 hours on your feet. Your biggest training week so far, a 9th week in a row hitting your targets. And to think you finished with more energy in the tank. Pacing on race day will be determined by a few things, the course itself, if there is some steep hills, don’t be afraid to walk them, even if it’s early in the route. It’s not the same as a road marathon in that sense. And to be honest, for the race you are doing, the best advice I could give is ignore your watch. You don’t need it. Just ensure the pace you are running at feels “easy” from an RPE point of view. I did that at the Rye Ancient Trails 30k last year and my only aim was to keep the RPE down. I came in 10 mins quicker than expected. Great work Emily. Enjoy some rest tomorrow.

Coach Simon 🍊
70 Points

SUNDAY

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rest-day

Rest Day

0 POINTS