Two pretty big sessions this week, so we keep the easy runs a bit shorter to make sure we don’t overdo things. But the fact we are not pushing to pace too much is sensible in my opinion. Plenty of time to change that post London marathon. For now it’s about that week in week out consistency which makes all the difference in the long run. Keep up the great work Phil. Training at a really good level here right now, so no need to do any extra. I’ve delayed the recovery week by 7 days so you can take it when travelling.
A good all round session to work the legs and core. You should have built up to this fairly gradually, so don’t dive in head first as you want to take your time building your strength. Be sensible with the weights to begin with.
If short on time combine 2 exercises together (superset) them to save on the recoveries. Ideally one leg exercises and one core exercise where possible. Eg squats and planks.
2km WU @ Easy Pace (RPE: 3)
10km @ HM Pace (RPE: 6)
2km CD @ Easy Pace (RPE: 3)
If you are training for a specific time in a half marathon, getting some miles in at goal pace is key. If it’s early in your plan don’t worry too much if you’re little off pace at this stage. With the upcoming training that should improve over the weeks. In that scenario don’t give up, hold a consistent pace and RPE throughout.
A good all round session to work the legs and core. You should have built up to this fairly gradually, so don’t dive in head first as you want to take your time building your strength. Be sensible with the weights to begin with.
If short on time combine 2 exercises together (superset) them to save on the recoveries. Ideally one leg exercises and one core exercise where possible. Eg squats and planks.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
1 Mile @ Easy Pace (RPE: 3-5)
1 Mile @ Marathon Pace (RPE: 5-8)
x 8
A tough session and likely to be a key session in your marathon training block. RPE will creep up as the distance increases. Make sure you fuel well and stay hydrated.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
The only real mistake you can make here is going too fast. Try and pick a flat route as well. Hills will push that RPE too high.
