• March 9th - 15th

Sunday’s long run is the key here. The last long “easy” run before Manchester. Keep it easy. We’ve got another big MP session next week to push the pace. Tuesday I’ve added a bit of speed in there, just to give the fast twitch fibres another wake up call. You could swap that with Thursdays if you’re still feeling a little tired from Sunday’s big run. We’ve got 6 weeks left on this plan though, and this is one of 2 weeks at 160 pts, the rest are 140 or less, so just know if you get through this one, most of the hard work is done.

160 Points Achieved

MONDAY

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TUESDAY

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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.

37 Points
Was shattered yesterday so took a whole rest day.
Moved my strength & condition to today as well as easy run.
Strength workout felt good.
Easy run the felt really good today, heart rate low & just a nice run. Strides stretched the legs & also felt good.
That’s a very sensible approach and always important to listen to the body. Then tweaking the schedule like this means you easily catch up. So very smart and glad you felt strong today. Excellent work James. Another brilliant weekend for the team, the results surpassed my expectations, the plans continue to work, so that should give the rest of the team confidence for their goal races this Spring.

WEDNESDAY

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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
Good solid bike session, pushed the heart rate a bit & legs felt good. Nice stretch afterwards
Great to hear. I love the idea of having a bike at home one day. Zwift looks very appealing to me, but I worry my competitive instincts would take over.

thursday

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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
Same as Tuesday, session felt good & comfortable with the workout.
Awesome work James 💪

FRIDAY

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30pts | 5-5-10×1-5-5

30 POINTS

10 Mins WU @ Easy Pace RPE: 3

5 Mins @ 10K Pace RPE: 7 (120 Seconds Recovery)
5 Mins @ 5K Pace RPE: 8 (120s)
10 x 1 Mins @ 3K Pace RPE: 9 (60s)
5 Mins @ 10k Pace RPE: 7 (120s)
5 Mins @ 5K Pace RPE: 8

10 Mins CD @ Easy Pace RPE: 3

Another big session here. This is where the magic happens, work hard, hit those paces and you’re going to make some serious gains.

30 Points
Moved the session to Friday morning as the weather was so bad. Normally with bad weather but was very windy, cold & wet so decided to wait as it was intervals.
Was a very good session & enjoyable. The first to 5 min blocks were hard work as up hill for some of it & into wind.
Very pleased with my pace differences across all intervals.
Legs feel good after
I’m pleased to see the team doing well & getting results. Nice to see people following the plan & improving. Also pleased that your hard work is paying for people.
Also there is a 20 mile race in mk on Sunday so I’ve entered that as my easy pace for 3 hours takes me to 20 miles. Will keep it easy but use it as marathon prep run for fuelling & pre race prep.
Great session James and thanks for the kind words. Great idea to enter the race for your long run. Big fan of that approach as a chance to practice all those race day logistics that are so important.

SATURDAY

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9pts | Easy parkrun

9 POINTS

“Easy means Easy! Not 5k pace, not 10k pace, not even marathon pace. Easy pace!! 😉”

Save those legs for the bigger sessions and enjoy running comfortably among the pack.

Thank you.

9 Points
Nice chatty easy parkrun in the sunshine.
Perfect ahead of the Sunday long run. You wouldn’t believe how quick some of the team run their “easy” parkruns. So I appreciate you sticking with the pace.

SUNDAY

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54pts | 180 Mins Run

54 POINTS

Time to make sure your fuelling and hydration is on point. 30-60g of carbs per hour. The longer the run goes on the tougher it will get.

57 Points
Really enjoyed this run, felt easy for 18.5 miles then 3 hills in the last 1.5 miles made the finish tough
Very pleased with the pace & did push it hard at all, was very comfortable.
Windy in places but sun out again & felt great. Even included a toilet stop at 10 miles where I didn’t stop my watch.
Fuelling & race prep went well with the exception of Maybe a bit less fluid in the morning.
Very enjoyable run, now for recovery & getting the legs feeling good.
This was huge and love where you’re at with the prep. This plan has been executed to perfection. We’ve got one more big session to tick off, but I couldn’t be happier. Fantastic running James. A few bonus pts thrown in for such a good run and I think I had missed some earlier in the week. You’re overall % stats are incredible. 15/15 weeks you’ve hit your target. That’s superb. Keep it up James.