This is the start of a 3 week block where you will be working at the peak in terms of points. So it’s going to be pretty tough, but some big gains can be made. Why do 200s when training for a marathon? Well they are an excellent opportunity to make improvements in our form, practice running tall with a quick cadence and efficient arm swing. It’s not an eye balls out sessions, it’s controlled speed and consistent splits. I always like to chuck in the odd quick parkrun and if Sunday’s run is done at an easy enough pace you should be fine to do both. Any problems let me know, but we’ve done so well to this point, this is about putting the finishing touches on this plan.

159 Points Achieved

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
Another strength workout complete & felt strong. No issues after the Sunday run
I got the T-shirt through & it fits well so Iā€™m now part of the team. Let me know how much I owe you & Iā€™ll get it sent over.
Also wanted to confirm that I will want to continue over the summer. Not too sure of a goal but long term plan is for a half marathon Iā€™ve entered in December.
Great start to the week James. Glad the shirt arrived and fits, that was my biggest fear. It’s Ā£14 for the top (including postage). Really pleased you want to stay on as well. That makes me really pleased as I know it’s not always as easy to form a strong relationship when working at a distance. But perhaps at some point in the summer we’ll be able to find a parkrun or race in between and meet up. But really appreciate the continued support and excited what you can achieve across the shorter distances in the better weather.

TUESDAY

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24pts | 20 x 200

24 POINTS

2km WU @ Easy Pace (RPE: 3)

200 Metres @ Target Times (RPE: 9)
60 Sec Recovery
x 20

2km CD @ Easy Pace (RPE: 3)

A real opportunity to work on both speed and good running economy. Train faster to race faster. I love this session.

24 Points
Good session, with the last 6 feeling tough. Similar pace to last time doing them with a few a little quicker.
Always pleased once they are over. šŸ¤£
šŸ˜‚ It’s weird as some love 200s including myself, others are not so keen. But I think they are a useful session from time to time and good to hit those targets and get the extra pace in the legs. Great work 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 SimonšŸŠ “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
Couldnā€™t find a 45 min class that I wanted to do so did a 30 min class & a 15 min class.
Worked hard & heart rate was high throughout.
Strength class completed & felt good.
Sounds like a good idea and great that you were working hard. That’s a decent day of training and I like the variety if offers so really well done James!!

thursday

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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
Good easy 60 mins, felt easy throughout & miles ticked by quickly.
Slight niggle behind my left knee that I will keep an eye on.
Well done James. Oh yes keep an eye on that. If it does hover we can look to take some extra rest. We are working at a high level right now, so it’s not unusual but just important we don’t let it develop into anything more serious. Especially at this stage of the plan

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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30pts | parkrun & Strides

30 POINTS

parkrun is the best!!! Every Saturday at 9am. A great opportunity to push our effort levels and run alongside other people. Make sure you get there nice and early for your WU & Strides. I normally aim for 8:15 to give myself plenty of time.

30 Points
Felt good during warmup & strides.
Terrible start at busy parkrun plus key fell out my pocket within first k.
Did well to get first k down to 4:20 but had to work hard.
Happy with being a couple of seconds quicker than last time after the start. Worked hard all the way through. Was nice to have the cool down after working hard.
It does explain the time, as I saw that on Strava whilst away at the weekend and know you’ve got quicker than that in you (although depends on the course as well). But great to hear the effort was there, that is what matters the most at this stage of the training. I’ve done the whole key dropping myself in an important race. Great work James

SUNDAY

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42pts | 140 Mins Run

42 POINTS

140 Mins @ Easy Pace (RPE: 3-6)

Keep the long runs at a low effort level. Obviously the longer the time wears on the harder the run will become. Make sure you hydrate and take fuel with you.

42 Points
Was pleased with this long run as legs felt tired in places but pace was good & fairly consistent.
Felt easy throughout with the exception of the last couple of miles that were a bit harder work.
Great considering this was your toughest week so far and came off the back of a quick parkrun. So lots of positives to take here. Well done James. Another strong week completed. Highest pts so far on this plan (159).