Someone very wise said to be recently “Get you’re 5k time down and all other race times will follow”. So if you wonder why in a marathon block we are smashing out 200 metre reps, that’s why. Slightly jealous too as I love the short reps and itching to get back to do sessions like this. Keep them consistent and hit those targets. But another strong week. Saturdays run can be parkrun + WU/CD and Sunday we continue to build that aerobic base. Any problems let me know but keep up the great work James.

130 Points Target
130 Points Achieved

Another good week with the legs feeling stronger & better than the previous week after the workouts.

The easy pace is feeling easy & I’m enjoying get out regularly.

Overall very pleased with how it is going & like the way the plan is going.

Honestly it’s been a delight so far. A real pleasure to work with you as you’re putting trust in the plan. There are a lot that do too much or miss sessions and then start asking me why have I not improved. So I appreciate that as it’s good to see you noticing the gains already. Improved fitness isn’t just about PBs either, that feeling that the easier runs get easier and we feel better within ourselves is far more powerful that one race. Great work James. Keep it up.

MONDAY

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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 90%
Another good strength workout. Felt better again so think I’m getting back into it again. My legs definitely feel better so hopefully won’t be sore this week at all. If no ache this week feel I could move up a little on a couple of things.
Great stuff James. The best way to progress this is simply focus on each exercise. If the last 3-5 reps of the final set don’t feel tough, you know it’s too easy and then just let me know. So you might just leave in the feedback, squats (too easy). Then I know to add to the challenge. You’re in a much better position to know when to change the exercises than me, but then I’ll make sure it’s done in a sensible progressive way. Excellent work though.

TUESDAY

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20 x 200 Metres

24 POINTS

2km WU @ Easy Pace (RPE: 3)

200 Metres @ Target Times (RPE: 9)
60 Sec Recovery
x 20

2km CD @ Easy Pace (RPE: 3)

A real opportunity to work on both speed and good running economy. Train faster to race faster. I love this session.

24 Points
TR 90%
Very good session, I’m not a fan of the short hard stuff generally. Always find them tough, more of a settle in & grind person. Very pleased with the session, legs felt good & intervals were very consistent. All between 44 seconds & 46 seconds. 60 seconds rest not quite enough so fatigue & difficulty slowly built up during the session as it should. Felt good during the cool down.
These can be tough and I appreciate they are not everyones cup of tea but they really help us improve our running economy and form so they are key from time to time. It’s an opportunity to run at a pace, we otherwise can’t. But great to see such consistent splits. Well done James.

WEDNESDAY

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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 80%
Similar workout to last week but a with little more intensity. Work mainly on power zone 3 with a few small pushes into 4. Legs felt good once they got going so was a good cardio workout.
Great work James!! These sessions are a good opportunity to get a sweat on. It can be hard to get the heart rate up on the bike but it’s still a very strong session without that impact of pounding the pavement.

thursday

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60 Mins & Strides

22 POINTS

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

22 Points
TR 80%
Good early morning easy 60 mins although surprisingly warm out. Felt good for the whole 60 mins & kept an easy pace. Strides as end were a good opportunity to stretch the legs out a bit. Session was just what the legs needed ahead of a rest day.
Great to hear. Feels like you’re enjoyed the training right now and the level feels right. It has been very mild this month, no doubt the colder weather will be upon us soon. Well done James. And thanks for smashing out the strides too.

FRIDAY

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Rest Day

0 POINTS

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

SATURDAY

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40 Mins

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.

12 Points
TR 100%
12 mins done before an easy Parkrun pretty much same time as last week. Legs felt very good & effort kept at my easy pace. Was a good opportunity to break in some new shoes for my future longer easy runs.
Well done James. Good idea to break in the new shoes? What have you gone for out of interest? And what’s the likely shoe choice for the marathon sessions and race itself?

SUNDAY

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140 Mins

42 POINTS

140 Mins @ Easy Pace (RPE: 3-6)

Keep the long runs at a low effort level. Obviously the longer the time wears on the harder the run will become. Make sure you hydrate and take fuel with you.

42 Points
TR 80%
Early start again this morning & first 5k felt a little tough but felt better as the run went on. Same fuelling & route as last week with an extra mile added in the middle. Happy with the pace & how it felt for the rest of the run. 2md half my fiend joined me again.
Great work James. I know how you feel. I’ve had many runs this year where the first 5k or 30 mins felt a real struggle but then things just ease off and it becomes more enjoyable. It’s good to remember that on days when it does feel hard at the start. Nice to have some company for the 2nd half of the run was well.