I’ve made the tweaks. I don’t like the idea of 4 days on the spin though and to negate that I’ve put a quick parkrun in, instead of the hills. If we get the strides in and a good WU & CD before parkrun you’ll still hit the targets for the week, without the 4th session. And I’ve tweaked the midweek run to avoid 2 lots of strides but still get the pts we need.

95 Points Target

Week disrupted by back problems and work. Finished ok with the getting out there on a Sunday despite the weather and back not too bad

It’s rare a plan ever goes smoothly. Especially the winter block where illness are common. Sounds positive about the back and hopefully those stretches will make a big difference.

MONDAY

4 Points

I have added 2×10 press-ups to leg day to stop my arms wasting away

Good idea. I do have a separate arms workout, but it does require dumbbells. If you have them, probably 5 and 10kg I would imagine would be good for you, I can add that to the plan. Well done for starting the week on a positive note.

TUESDAY

WEDNESDAY

4 Points

Just did some plank and glute bridge due to not wanting to aggregate back

Sensible. Hopefully the back will settle down with some good stretching over the next few weeks.

thursday

24pts | 60 Mins Easy to MP

24 POINTS

Rather than just head out and do 60 mins easy, this goes through the gears a little and will hopefully help you improve running economy as the speed picks up a little. It’s still a light session but makes the easy runs more interesting. Best done on the flat to hit consistent paces.

24 Points

Today didnt go well at all. Despite waking up with my best body battery in a while (99%), I did not feel like a runner. I had a lot of back pain from the off and left leg behind knee also pulling. First half was therefore mostly pain management. Second half just felt tired and no power / energy to pick up the pace. 5:20 would normally be a doddle. A bit worried about the back problem as the pain first appeared at the track a few (3?) weeks ago and keeps coming and going. Previously only when exerting effort but now more often and it’s overwhelming when it comes. Know any good physios? Finally, regardless of pain, I can’t do ParkRun this weekend as need to take my daughter to an appointment at 9am

Firstly well done for getting out there Chris. Really sorry to hear about the back. A massage may help. I think the most likely response from the physio is stretching. My back is a real nuisance, always has been, but what keeps it at bay is 10-15 mins of stretching every single day. And for anyone with back problems I couldn’t recommend this enough, if I didn’t do these stretches for 2-3 days on the spin, them I’m quickly in a world of bother. I’ll send you over what I do. In terms of physio’s. Alicia Bassett or Hannah Collison are the two I can recommend. There’s an osteopath at Falaise gym called Richard that is reportedly excellent and can spot any problems with your posture that might be causing the back pain. But the first thing I would introduce would be the daily stretching and see if that helps.

FRIDAY

SATURDAY

30pts | parkrun & Strides

30 POINTS

parkrun is the best!!! Every Saturday at 9am. A great opportunity to push our effort levels and run alongside other people. Make sure you get there nice and early for your WU & Strides. I normally aim for 8:15 to give myself plenty of time.

Ran out of time and new the priority was the back stretching otherwise would have run into trouble very quickly anyway

My approach is generally get better and then go again. If it means missing a week of training, that’s fine, in the grand scheme of things that’s unlikely to have much impact especially at this stage of the training. So no worries. Really hope the back feels better soon Chris.

SUNDAY

27 Points

Weather terrible but we got out there. Did the back exercises again in the morning before starting out. A few twinges on the run but not too bad. Will try to do every day. Only did 90mins as with Cathy and she wasn’t too wet and cold to dump somewhere for a coffee.

Given the back the shorter run might have been wise but sounds like the stretches helped and it’s a big better. They should just keep everything from tightening up. Also great to get out in those conditions as that will improve resilience and mental strength, which are both key for the marathon. Excellent work Chris.