Choose Day👇

I like this week. We go big for 3 days, then have a nice recovery period of 3 very easy days before smashing out one of the key sessions in this block. So hopefully you will feel well rested ahead of Sunday. What I did in my last marathon block was train a little ahead of goal pace. 4:50 per km rather than 5:00 per km. Often my training runs would end up in the middle somewhere, but the logic being race pace then feels easier on the day. So it might worth going 5 seconds under pace Sunday if you feel strong. It’s not imperative though, just if you feel fresh and want that extra challenge. Any problems with the schedule let me know, but keep up the great work James.

Coach Simon🍊

160 POINTS TARGET

160 Points

MONDAY

gym-workout

James's S&C

15 POINTS

Another strength workout completed. All feeling good.
Sensible to keep reps & weight the same now until after the marathon & then look to increase them.
Agree. Especially as it was only recently we introduced the 2nd session. Well done though James

Coach Simon 🍊
15 Points

TUESDAY

spin-class

45 Mins Solo Spin

15 POINTS

Had to switch to my spin as didn’t have time to do my intervals after work.
Good class worked hard & pushed the heart rate towards the end.
No worries. We can only use the time we have available to us, so good idea to switch the sessions around and get something done.

Coach Simon 🍊
15 Points

WEDNESDAY

track

1km & 200s x 6

30 POINTS

Really enjoyed that session, was tough but manageable.
Last rep was tough but very happy with the pace of all the reps. 1km & 200m fairly consistent.
Was pleased with the pick up in pace from 1km to 200m
Moved my strength workout to tomorrow to go with the easy run.
Nice. I like this session myself as it encourages that kick that we all want to produce at the end of a race. Splits looked great on Strava with the last two that little bit quicker. Excellent work James. Yeah the more you can spread the pts across the days the better.

Coach Simon 🍊
30 Points

THURSDAY

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andy-alice

40 Mins Run

12 POINTS

gym-workout

James's S&C

15 POINTS

Easy run felt good this afternoon & was nice to run in the sun
Strength workout completed in the evening with no issues.
How nice was the weather? What a difference it can make. Excellent double day, well done James

Coach Simon 🍊
27 Points

FRIDAY

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rest-day

Rest Day

0 POINTS

SATURDAY

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parkrunpacing

Easy parkrun

9 POINTS

Nice easy Parkrun. Kept to an easy pace & was good to stretch my legs.
perfect

Coach Simon 🍊
9 Points

SUNDAY

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Good but tough run towards the end.
Kept most of it quicker than marathon pace & was quite hilly overall.
Final 5k finished strong & enjoyed it.
Fuelling worked well & will continue with same for the next long runs.
I find these sessions often feel harder than I’d expect, after all it’s just over half the distance at race pace, so it should be easy right? No. It’s cos of the solo nature and often down at the end of a tough week of training. Race day there is so much more support, both from the other runners and crowd and we should be rested and fresh at the start. So this is a real positive, especially being under target pace too. Love where you are at right now. Also the results yesterday were incredible, even i was surprised on this occasion just how well the team did, giving me even more confidence in my plans. Great work James

Coach Simon 🍊
64 Points