So the first of the taper weeks. To be honest the real taper begins next week and the 7 days leading up to the race are very light. So we keep the volume in this week, but just reduce the intensity. The only thing that worries me slightly would be the 60s reps. So just be smart with those and keep them steady, along with the strides. At this stage of the plan they are just about turning the legs over that bit quicker and working on good form. If you have any niggles they would be worth leaving out. Keep up the great work Chris. So close now.

121 Points Achieved

MONDAY

6pts | Home Legs

6 POINTS

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.

6 Points

Done Thursday

Great work Chris

TUESDAY

26pts | 8 Mins & 60s

26 POINTS

Recoveries: Take 2-3 mins after the 8 min rep and 60s in between the 60 second reps.

A tough 5k session and the challenge is to see if you can hold your 5k pace in the 2nd 8 min rep when the legs are tired and you’re feeling fatigued.

26 Points

Done. Left knee felt a bit funny on plane and during the first few km of today but was fine thereafter. Perhaps just a bi product of sitting on a plane for 24hrs

It’s a long time to be sitting on a plane. I’m just glad you’re back in truth and feeling ok as the team have really suffered when travelling. Perhaps you are more hardened to it now? Great work on smashing out this session. Wind would have been horrible this evening.

WEDNESDAY

5 Points

Done on Friday

Well done Chris

thursday

1hr done but didn’t do the strides. Knee ok but doesn’t feel perfect so will see how it goes with the 40min easy and if good, I’ll stick on the end of that instead.

Well done Chris, at this stage of the plan if you have a niggle, just chuck an extra 10 mins on instead of strides if you prefer. Or even leave them out, you’ll still hit the 95% target without them, and whilst they are great, they do bring a slightly greater risk of injury.

FRIDAY

12pts | 40 Mins Run

12 POINTS

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.

16 Points

Done and also did the strides I missed yesterday. All fine

That’s great. Pleased the knee felt ok today and you were able to smash out the strides. Great work Chris.

SATURDAY

SUNDAY

50pts | 3 x 5km (M)

50 POINTS

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.

50 Points

Done and felt pretty effortless. Could imagine doing it twice which is handy considering that’s what I need to do in a couple of weeks :)

So glad to hear that and to be honest it’s why I love this approach and include that sort of session two weeks out, it’s really good for confidence. Another excellent week Chris.