5 POINTS
| Squats | 45s x 2 |
| Calf Raises | 30s x 2 |
| Split Squat | 60s x 2 |
| Wall Sits | 60s x 2 |
| Single Leg Deadlift | 60s x 2 |
| Crab Walks | 30s x 2 |
15 minutes. Bish. Bash. Bosh. Add some weights once ready to progress with some of the exercises.
Some great sessions in there this week. I love 200s. I think those sessions really took my running to another level. If you wanted to join us Tuesday instead that is an option. Then we have one of my favourite sessions on Thursday followed by a decent long run. Right in the peak of this plan. I’m excited. Keep up the great work Chris.
Pleased to get the 200s done. I wasn’t looking forward to them.
Sunday long run tougher than I was expecting. I think a bit tired so glad of the restful week this week (though Sunday is big!). A bit of a twinge behind both knees / top of calf’s. Just feel a bit tight. I assume from 200s.
Well done Chris. I’ve keep the short reps out of the plan going forward. There will be the occasional 1 min reps as part of a session but no need to be doing 200s again. Hopefully the easier week helps, but good to get one of the key marathon sessions done on fresh legs when possible. Stats are creeping back up now, to 88% overall which is good. If we get that close to 95% for race day you should smash it.
| Squats | 45s x 2 |
| Calf Raises | 30s x 2 |
| Split Squat | 60s x 2 |
| Wall Sits | 60s x 2 |
| Single Leg Deadlift | 60s x 2 |
| Crab Walks | 30s x 2 |
15 minutes. Bish. Bash. Bosh. Add some weights once ready to progress with some of the exercises.
2km WU @ Easy Pace (RPE: 3)
200 Metres @ Target Times (RPE: 9)
60 Sec Recovery
x 24
2km CD @ Easy Pace (RPE: 3)
A real opportunity to work on both speed and good running economy. Train faster to race faster.
Recoveries: 30-60s. If time is limited then do 2 exercises together and remove the recoveries.
*Each side (double the reps). So 2 x 30 second Side Planks = 4 in total (2 on each side).
2km WU @ Easy Pace (RPE: 3)
5k @ Marathon Pace (RPE: 4)
5k @ Half Marathon Pace (RPE: 6)
2km CD @ Easy Pace (RPE: 3)
A good session to mix up paces. WU & CD very important to slowly build the pace. A flat route is ideal here if you can.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
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.
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.