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“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
The last big week of this plan and then the taper kicks in. So work hard this week in the knowledge the hard work is almost complete. You’ve absolutely smashed it. A decent week with a mixture of paces, but no need to be pushing too hard right now. Any problems let me know, but keep up the great work James.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
*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!”
| 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.
Rather than just head out and do 60 mins easy, this goes through the gears a little and will hopefully help you improve running economy as the speed picks up a little. It’s still a light session but makes the easy runs more interesting. Best done on the flat to hit consistent paces.
10 Mins WU @ Easy Pace (RPE: 2)
45 Mins @ Half Marathon Pace (RPE: 6)
10 Mins CD @ Easy Pace (RPE: 3)
Practicing goal race pace is essential, especially for a half marathon. It’s important we hit our targets in training so on race day it feels achievable.
| 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.
“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.
2km Easy WU @ Easy Pace (RPE: 2)
5km @ Marathon Pace (RPE: 4)
1km @ Easy Pace (RPE: 3)
5km @ Marathon Pace (RPE: 5)
1km @ Easy Pace (RPE: 3)
5km @ Marathon Pace (RPE: 6)
1km @ Easy Pace (RPE: 3)
A good session early in a marathon plan to practice running at goal pace. Each 5k block will get progressively harder.