27 POINTS
Pretty simple Half Marathon session. Just a chance to dial in that race pace again and for 7km it should feel comfortable. Don’t go faster because you can, that’s not the point of this session. Enjoy.
Biggest week yet with 120 points up for grabs. Keep being patient and trust the process. I would say aim for about 5:30-5:40 per km for marathon pace. A little bit faster than sub 4, but that should feel comfortable enough and then during the “off” mins, drop back to anywhere 6:00 per km + Any issues just shout.
Another week of running >50k and second week of running four times a week – maybe it’s a sign to change the plan? Seems to be fine as long as I keep the easy runs easy. Foot is sore after long runs / tempo runs but recovering quickly. It feels like I’m walking a bit of a tightrope but managing not to fall so far! Thank you for guiding me through it! 🙏🏻🙏🏻🙏🏻
Yeah happy to make some tweaks 135-140pts for someone of your ability training for a marathon is about right, perhaps still on the conservative side, but obviously because of the uncertainty of the foot at the start we began much lower than that. But happy to push to that level all the time you are happy with the foot. If it does start to hurt more we can reign it in again or bring back the cross training. So whilst we hit 113% and that would normally be classed as “overtraining” it’s only because the targets were soft. Another strong week though and feel like we are making some solid progress now. Well done Lucy
Pretty simple Half Marathon session. Just a chance to dial in that race pace again and for 7km it should feel comfortable. Don’t go faster because you can, that’s not the point of this session. Enjoy.
Always fun to train in a group. Ask for help if unsure on your technique on the exercises.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Keep that RPE down. You want to be able to run and chat, speaking of which, joining a group can add to the enjoyment here.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
30 Mins @ Easy Pace (RPE: 3)
30 Mins @ Marathon Pace (RPE: 4)
30 Mins @ Easy Pace (RPE: 3)
30 Mins @ Marathon Pace (RPE: 5)
Another good variation to the 2 hour easy run. Marathon pace should feel fairly comfortable but you’ll need to focus on good form to run at this speed with a low RPE.
See how you fair with this session for now and we can always make some changes. It’s a strong all round workout that covers all fundamental movement patterns along with all the key muscle groups. If there is any area you feel is particularly weak and needs work I can add different exercises in. I like to keep the S&C simple and those that have stuck to their routines and not made continual changes have made real progress.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”