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.

160 Points Achieved

MONDAY

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 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

TUESDAY

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.

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.

WEDNESDAY

30pts | 1km & 200s x 6

30 POINTS

2km WU @ Easy Pace (RPE: 3)

1km @ 10K Pace (RPE: 7)
200 Metres @ 3K Pace (RPE: 8)
120 Second Recovery
x 6

2km CD @ Easy Pace (RPE: 3)

I love this session. It’s very challenging. To clarify it’s reps of 1200 metres with the last 200 metres at a quicker pace. If you get the pace right for the 1k part of the rep, there should be a little bit of energy left to increase the speed for 200 metres at the end. You’ll be working really hard at that point. Enjoy. You Got This.

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.

thursday

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.

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.

27 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

FRIDAY

SATURDAY

9 Points

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

perfect

SUNDAY

64 Points

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

MONDAY

15pts | James S&C

TUESDAY

15pts | 45 Mins Spin

WEDNESDAY

30pts | 1km & 200s x 6

thursday

15pts | James S&C

12pts | 40 Mins Run

FRIDAY

Rest Day

SATURDAY

9pts | Easy parkrun

SUNDAY

64pts | 23K (M)