The big one!! Well one of two really big MP sessions left in the plan. So that’s why we keep the speed session relatively comfortable and the easy runs easy. All about Sunday, it makes up about 60% of the pts this week. If you want to progress with the S&C I’ve got more sessions now, very similar but each step up will add a new exercise and an additional point (yipee). Any problems though Chris let me know, but keep up the great work. Happy if you wanted to turn the 40 mins runs into 50 or 60 mins runs to nudge that overall training % up, but equally we want to ensure you are fresh for the key session.
A good home workout for the legs. No weights needed, but if you do have some that will add to the difficulty. Recoveries around 30-60s. If time is limited then combined two exercises together. So whilst recovering from squats for example you could be doing your calf raises. This could save you as much as 15 mins.
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.
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).
10 Mins WU @ Easy Pace (RPE: 3)
10 Mins @ HM Pace (RPE: 6)
5 Mins @ Easy Pace (RPE: 3)
x 3
10 Mins CD @ Easy Pace (RPE: 3)
Super simple session and a chance to get some half marathon paced miles in, but not overdo it.
“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.