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“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
The big one! But the good thing is it comes in a recovery week so all being well you are going to feel really fresh on Sunday. It’s the last big long run of the plan, so don’t be afraid to go out of your comfort zone here to get it done. Any problems with the schedule let me know. Keep up the great work James.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
10 Mins WU @ Easy Pace RPE: 3
8 Mins @ HM Pace RPE: 6 (2 Mins Recovery)
8 Mins @ 10k Pace RPE: 7 (2 Mins)
6 Mins @ 5K Pace RPE: 8 (2 Mins)
8 Mins @ HM Pace RPE: 6
10 Mins CD @ Easy Pace RPE: 3
A good session to practice some HM pace, but also appreciate the variation between the speeds at different distances. Work hard, run tall, smile. You got this.
| 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.
*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.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
2km WU @ Easy Pace (RPE: 2)
26Km @ Marathon Pace (RPE: 4-8)
2km CD @ Easy Pace (RPE: 3)
Huge marathon session. But if you can get this done then things are looking good for race day. Marathon training is meant to be hard, so embrace it.
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.