Not a great deal of variety here this week but that’s because the Sunday long runs we are focusing on building that endurance before the marathon sessions come along. That happens in week 5, but we just want to make sure you’re primed to take on that challenge. Tuesdays session is always a favourite among the team so hopefully you enjoy that. If you do have a local club intervals I’m always open to using that instead of the session I set. Some of the others I coach do that, as intervals in a group is always easier than solo. Any problems let me know. Make this another strong week James.

125 Points Target
125 Points Achieved

Very happy with the week. All workouts felt good & legs have recovered much better this week after the strength work.

Pace feels good & hard workouts challenging enough as we’re building at the moment.

Pleased with how I feel at the end of this week.

A great work James. That’s what my plans are all about. Smart training, working hard in those keys session and gradual progression. If all goes well we then peak at the right time. You’ve started really well though and I’m delighted with how things are going at the moment. Keep it up.

MONDAY

Loading...

James’s 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
TR 80%
Strength session felt good today. A little easier on the legs etc & weights feel about right. No issues completing any of the exercises.
Really pleased to hear that James. With these strength work outs we don’t need to push too hard, as runners, especially marathon runners we are never going to bulk up much because of the calories we burn, but we can definitely get stronger, so these will really help. You’ll know when any of the exercises gets too easy and needs to be increased and just let me know when that does happen.

TUESDAY

Loading...

Ramp Up 4-3-2-1

24 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

4 min @ 5k Pace (RPE: 8)
2 min recovery

3 mins @ 3K Pace (RPE: 8)
90 secs recoveries
x 2

2 mins @ <3k Pace (RPE: 9)
90 secs recoveries
x 3

4 x 1 min @ All In (RPE: 9)
60 sec recoveries
x 4

10 Mins CD @ Easy Pace (RPE: 3)

Always a favourite with the team! Keep that first rep at 5k pace and then start to ramp up that speed. Enjoy!

24 Points
TR 80%
Good fun session that went quickly. Conditions were difficult & very windy. Happy with my pace considering the conditions with an increase in pace with each time difference. Most of the reps were about equal into & with the wind with the exception of the 1 min reps. 1 & 3 into wind, 2 & 4 with the wind. Overall felt good today. 60 seconds recovery is definitely shorter than 60 seconds work 🤣
It is a good session that one, always a favourite among the team. Good to see the pace pick up, especially given the conditions were tough. I know what you mean about perception of time. 60s of Wall Sits or Planks for example is at least 3 mins in real time 😂 Great work James, another strong session ticked off.

WEDNESDAY

Loading...

45 Mins Spin

15 POINTS

45 Mins @ Varied Intensity (RPE: 3-9)

A great way to get the heart pumping to some banging tunes. Have fun 😁

15 Points
TR 70%
Legs are definitely feeling better than last week. 45 min power zone class, staying mostly in zone 2 & 3 but with a couple of pushes into zone 4. Good to spin the legs out between runs & felt good after.
You know what. I really like this approach. As you say it can be beneficially to give the legs a spin, much better than going out for another pointless easy run. It’s something I’ve worked into my plans in recent months and it seems to be benefitting all the team. Also at the time of year it’s nice to stay indoors when the weather is grim. Excellent work James.

thursday

Loading...

60 Mins & Strides

22 POINTS

Keep the RPE down, have a chit chat & Don’t forget those strides 😜

22 Points
TR 80%
Early start this morning for a lovely 60 min easy run. Felt really good & kept to the easy pace. Couple of little climbs on the second half. Strides felt good & was nice to stretch the legs out about at the end.
Awesome work James. Hopefully the slight drop in pace has helped these feel easier.

FRIDAY

Loading...

Rest Day

0 POINTS

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

SATURDAY

Loading...

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
TR 100%
Easy Parkrun & kept a consistent pace. Legs felt good after my rest day. Most difficult thing was keeping it easy with people around.
Well done James, and thanks for keeping the pace easy. So many of the team struggle with this and go way too fast. So I appreciate you sticking to the pace. I quite like the occasional easy one because there are a lot more runners around that doing 20-22 mins.

SUNDAY

Loading...

130 Mins

39 POINTS

130 Mins @ Easy Pace (RPE: 3-5)

Pushing beyond that 2 hour barrier is a good mental win. Important to be fuelling and staying hydrated on these runs.

39 Points
TR 90%
Early start for this one so fielding was more tricky. 1 gel before & 2 during the run. Felt good while taking it easy. First half of the run was by myself, second half friend joined me. Pace was contestant throughout. Felt very good fitness wise for the whole run & not too tired after. Legs started to feel it for the last couple of miles but don’t feel too bad once finished. Happy with how it felt & consistent pace.
Perfect. Exactly what we want from these type of runs. And then it’s trusting the plan and knowing the big marathon sessions are the ones where we hit the switch and work much harder. That’s why it’s important we do keep these ones sensible, to save the legs for later in the plan. Great start though and the Strava bar chart (only viewable on desktop) already looks great for the past few weeks. Well done James